What Do Magnesium Supplements Do? Magnesium Deficiency Signs

Magnesium keeps your bones strong and supports nerve and muscle health. Learn about what magnesium supplements are good for

Magnesium is an important mineral that keeps bones strong, supports nerve and muscle function, and promotes energy production. Most fiber-containing foods such as leafy vegetables, nuts, seeds, beans, and whole grains are good sources of magnesium.

However, while most of your daily magnesium needs can be met by eating a few servings of magnesium-rich foods, most Amercians don’t get enough in their regular diets.

What happens if you don’t get enough magnesium?

Persistently low magnesium levels can result in symptoms such as:

• Muscle cramps
• Tiredness
• Irritability
• Depression

Long-term magnesium deficiency may increase your risk of:

• High blood pressure
• Heart disease
• Type II diabetes
• Migraine

What conditions can cause low magnesium levels?

Magnesium supplements can help you if have conditions that make you lose magnesium faster than you can replenish in your diet:

• Health issues:
  • Alcoholism
  • Severe diarrhea
  • Severe vomiting
  • Stomach/intestinal absorption problems
  • Poorly controlled diabetes
• Diuretics or water pills (such as furosemide and hydrochlorothiazide)
• Restricted diet (as in the case of a vegan diet, intermittent fasting, or a low-calorie diet)

Magnesium supplements can also help with conditions such as:

• Hypertension (magnesium prevents the contraction of the blood vessels, improving blood flow and lowering blood pressure)
• Preeclampsia (a complication of pregnancy that causes high blood pressure, swelling of the feet, and sometimes seizures)
• Migraine

Magnesium is used as an antacid, a laxative, a preventative measure against birth defects, and a sleep aid:

• Antacid: Oral magnesium supplements help neutralize stomach acids and reduce symptoms such as heartburn and indigestion.
• Laxative: Magnesium is used as a laxative, treating constipation and clearing the bowels before certain medical procedures.
• Preventative measure against birth defects: According to some studies, giving intravenous magnesium to pregnant women under supervision may reduce the risk of birth defects such as cerebral palsy.
• Sleep aid: Some studies have reported that magnesium supplements taken at night can help relax your muscles and help improve sleep quality. 

Since magnesium supplements need stomach acid for absorption, it’s best to take them one after eating a meal.

Next to red peppers, you can get the most vitamin C from ________________.
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Who should not take magnesium supplements?

Magnesium supplements are not recommended for everyone. Always consult your doctor before starting any supplement. 

Your doctor will likely not recommend magnesium supplements if you have the following conditions:

• Myasthenia gravis
• Heart block
• Kidney failure

Can magnesium supplements cause side effects?

Eating too much magnesium from natural foods is typically harmless, and taking magnesium supplements in doses less than 350 milligrams daily is safe for most adults. 

However, excess magnesium can accumulate in the body and cause side effects, including:

• Nausea
• Vomiting
• Abdominal cramps
• Loose stools
• Low blood pressure
• Confusion
• Slow breathing
• Coma

Extremely high magnesium levels can become life-threatening.