What happens to your body when you take magnesium supplements?

Magnesium has recently been touted as a potential treatment for a wide range of health conditions, from high blood pressure to migraines to anxiety. Although it is an essential mineral, it may interact with certain medications and you should consult a healthcare professional before starting to take a supplement.

What does magnesium do for the body?

“Magnesium is a cofactor for more than 300 enzymatic reactions in the body,” says Amber Core, MDN, RD, a registered dietitian at The Ohio State University Wexner Medical Center.

These include:

• Protein synthesis
• Regulation of blood pressure and blood sugar
• Muscle and nerve function
• DNA and RNA synthesis
• Bone structure

What magnesium can and cannot help

“Supplements can be helpful, although it’s best to consult a provider first,” Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic, told Verywell. She notes:

• Blood pressure: Some studies have shown that magnesium supplementation can slightly reduce blood pressure, but more research is needed to confirm its benefits.
• Anxiety and depression: Magnesium can also reduce anxiety symptoms by balancing levels of cortisol, a hormone that affects your stress levels, Zumpano added. Preliminary research also suggests that magnesium may help people with mild depression.
• Migraine prevention: Some TikTok users also claim that daily magnesium supplements can help prevent migraine, but research on this link is inconclusive. “Some studies show benefits, some don’t,” Zumpano said.
• Physical performance: Although animal studies suggest that magnesium may impact exercise performance, by increasing glucose availability in the brain, muscles and blood, there is not enough evidence to demonstrate the same benefit in humans.

What happens when you have low magnesium levels?

Many people don’t get enough magnesium, in part because so much of the food we eat is processed, said Marie van der Merwe, PhD, coordinator of the applied physiology and nutrition doctoral program at the University of Memphis College of Health Sciences.

If you’re low on magnesium, you may start to feel worse. “Low magnesium creates a negative feedback loop” in the body, van der Merwe said. “It’s like a domino effect,” she added.

Magnesium deficiency can be seen in people under a lot of stress, van der Merwe explained.

“Typically, magnesium is found inside your cells, but what happens when you’re stressed is that magnesium moves from inside the cell to outside the cell in your bloodstream, and it’s very easy to be excreted through your kidneys,” causing you to be deficient in magnesium.

When this happens, you may notice symptoms such as headaches or muscle spasms caused by your magnesium levels. This can make your stress even worse and create a vicious cycle.

How much magnesium do you need?

Women need 310 to 320 milligrams (mg) of magnesium per day, while men need 400 to 420 mg.

For reference:

• 1 ounce of dry roasted almonds contains 80 mg of magnesium
• 1/2 cup of boiled spinach contains 78 mg
• 2 tablespoons of smooth peanut butter contains 49 mg

If you have symptoms of magnesium deficiency, you should try increasing your magnesium intake through diet.

“I approach nutrition with a ‘food first’ mentality, in that we need to get as many nutrients as possible from our food before adding supplements if necessary,” Core said. “Nutrients in food are easier for our bodies to use and absorb, as opposed to their elemental form found in supplements.”

When should you try a magnesium supplement?

Experts say magnesium supplements should not be used as a panacea in place of healthy lifestyle habits.

Before trying a supplement, you can try managing your stress levels, prioritizing sleep and exercise, and reducing your intake of alcohol, caffeine and processed foods, Zumpano said.

“If you’ve covered all these bases but are still having problems [symptoms]that’s where supplements can help,” Zumpano added.

If you have anxiety, high blood pressure, or migraines, a doctor may suggest medications in addition to or instead of supplements.

“While good nutrition and a healthy lifestyle are essential to preventing a myriad of diseases, you may need medication as treatment,” Core said. “Supplements can help improve health, but are not intended to cure any disease.”

Ultimately, it’s worth speaking to a supplier before making any changes, no matter how harmless they may be. “Always discuss your concerns with your doctor,” Core said.