references
2020-2025 Dietary Guidelines for Americans: "Underconsumed Nutrients and Nutrients of Public Health Concern"
Hypertension: "Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials"
National Institutes of Health: Magnesium Fact Sheet for Health Professionals"
Memorial Sloan Kettering Cancer Center: "
Harvard Medical School: "Key Minerals to Help Control Blood Pressure"
Plos One: "The Relationship Between Hypomagnesemia, Metformin Therapy and Cardiovascular Disease Complicating Type 2 Diabetes: The Fremantle Diabetes Study"
Nutrients: "Magnesium in Prevention and Therapy"
Cleveland Clinic: "Heart Block"
Therapeutic Advances in Endocrinology and Metabolism: "Clinically and Pharmacologically Relevant Interactions of Antidiabetic Drugs"
Michigan Medicine: "Magnesium Citrate"
U.S. National Library of Medicine: "Magnesium Oxide"
Consumer Lab: "Magnesium Supplements Review"
Encyclopedia of Human Nutrition: Magnesium
Frontiers in Aging Neuroscience: Serum Magnesium and Cognitive Function Among Qatari Adults
University of Adelaide Press: The role of magnesium therapy in learning and memory
University of Michigan: Magnesium for Constipation
Journal of the American College of Nutrition: Scottsdale Magnesium Study: Absorption, Cellular Uptake, and Clinical Effectiveness of a Timed-Release Magnesium Supplement in a Standard Adult Clinical Population
Therapeutic Advances in Endocrinology and Metabolism: Clinically and pharmacologically relevant interactions of antidiabetic drugs
Magnesium is found in leafy greens, among other foods, and many of us are missing the mark on this important mineral.
Image Credit: Foxys_forest_manufacture/iStock/GettyImages
Image Credit: Foxys_forest_manufacture/iStock/GettyImages
- What Is Magnesium?
- Amount Per Day
- Magnesium Foods
- Benefits
- Magnesium Deficiency
- Magnesium Toxicity
- Drug Interactions and Risks
- Magnesium Supplements
Is Your Diet Missing Certain Nutrients?
Track your daily nutrients by logging your meals on the MyPlate app. Download now to fine-tune your diet today!
Regulates muscle and nerve function Aids in bone formation Regulates blood sugar levels Helps make protein and DNA Allows muscles to relax and contract Regulates blood pressure Involved in energy production
Age Male Female Pregnancy Lactation 0 to 6 months 30 mg 30 mg 7 to 12 months 75 mg 75 mg 1 to 3 years 80 mg 80 mg 4 to 8 years 130 mg 130 mg 9 to 13 years 240 mg 240 mg 14 to 18 years 410 mg 360 mg 400 mg 360 mg 19 to 30 years 400 mg 310 mg 350 mg 310 mg 31 to 50 years 420 mg 320 mg 360 mg 320 mg 51+ years 420 mg 320 mg
Source: National Institutes of Health
Source: National Institutes of Health
Magnesium is often placed in a slow-release capsule so that the mineral is absorbed slowly by your small intestine, releasing small, yet steady, amounts at a time. Slower absorption lessens the chance of developing side effects from magnesium that may occur when it is all absorbed at once, according to a May 2018 study in the Journal of the American College of Nutrition. Taking a timed-release magnesium supplement may help with:
Energy production Blood pressure Insomnia Bone development
Slower absorption lessens the chance of developing side effects from magnesium that may occur when it is all absorbed at once, according to a May 2018 study in the Journal of the American College of Nutrition.
Taking a timed-release magnesium supplement may help with:
- Energy production
- Blood pressure
- Insomnia
- Bone development
Magnesium oxide laxatives help draw water into the colon to promote excretion, per the University of Michigan. Magnesium also stimulates the bowel muscles, which helps you poop.
Magnesium also stimulates the bowel muscles, which helps you poop.
What Are the Benefits of Magnesium Glycinate?
2020-2025 Dietary Guidelines for Americans: "Underconsumed Nutrients and Nutrients of Public Health Concern"
Hypertension: "Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials"
National Institutes of Health: Magnesium Fact Sheet for Health Professionals"
Memorial Sloan Kettering Cancer Center: "
Harvard Medical School: "Key Minerals to Help Control Blood Pressure"
Plos One: "The Relationship Between Hypomagnesemia, Metformin Therapy and Cardiovascular Disease Complicating Type 2 Diabetes: The Fremantle Diabetes Study"
Nutrients: "Magnesium in Prevention and Therapy"
Cleveland Clinic: "Heart Block"
Therapeutic Advances in Endocrinology and Metabolism: "Clinically and Pharmacologically Relevant Interactions of Antidiabetic Drugs"
Michigan Medicine: "Magnesium Citrate"
U.S. National Library of Medicine: "Magnesium Oxide"
Consumer Lab: "Magnesium Supplements Review"
Encyclopedia of Human Nutrition: Magnesium
Frontiers in Aging Neuroscience: Serum Magnesium and Cognitive Function Among Qatari Adults
University of Adelaide Press: The role of magnesium therapy in learning and memory
University of Michigan: Magnesium for Constipation
Journal of the American College of Nutrition: Scottsdale Magnesium Study: Absorption, Cellular Uptake, and Clinical Effectiveness of a Timed-Release Magnesium Supplement in a Standard Adult Clinical Population
Therapeutic Advances in Endocrinology and Metabolism: Clinically and pharmacologically relevant interactions of antidiabetic drugs
