Do You Need Magnesium Supplements? Understanding Uses and Risks
Explore whether magnesium supplements are necessary, who may benefit, and precautions to take. Learn about dietary sources, deficiency risks, and the importance of consulting a healthcare professional before supplementation.
Are magnesium supplements needed?
Magnesium is an essential mineral needed for various bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation12. While magnesium is found in a variety of foods such as beans, nuts, seeds, and dark chocolate, many people—such as those who consume a lot of processed foods—may not get enough magnesium from their diet alone3.
Nearly half of the U.S. population does not consume adequate amounts of magnesium4. Groups particularly at risk for magnesium deficiency include older adults, people with gastrointestinal diseases, type 2 diabetes, and those who regularly consume alcohol5. Magnesium deficiency can lead to symptoms such as fatigue, weakness, nausea, muscle cramps, and trouble sleeping5.
Magnesium supplements, such as magnesium glycinate, can help increase magnesium levels and may help reduce issues like muscle cramps and migraines3. However, it is important to be mindful of the dosage, as excessive magnesium supplementation can cause adverse effects like diarrhea and cramping6.
For most people, maintaining a balanced diet that includes magnesium-rich foods is sufficient. Supplements may be necessary for individuals who are at risk of deficiency or have low magnesium levels, but it is always best to consult with a healthcare professional before starting any new supplement7.
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