Magnesium is a mineral the body needs for many processes, including muscle and nerve function, blood sugar and blood pressure regulation, and making protein, bone and DNA.
How much do adults need?
The NIH lists recommended daily amounts from all sources (food, drinks and supplements) of 400–420 mg for men and 310–320 mg for women.
Where it comes from
Legumes, nuts, seeds, whole grains, green leafy vegetables such as spinach, fortified cereals, and milk and yogurt all provide magnesium. Many people in the United States get less than the recommended amount from food alone.
Supplement forms
Supplements use different magnesium compounds. The NIH notes that magnesium aspartate, citrate, lactate and chloride are absorbed more easily than some other forms.
Upper limit and side effects
Magnesium from food is not a concern for healthy people. For supplements and medications, the NIH lists an adult upper limit of 350 mg per day unless a healthcare provider recommends more. Higher intakes can cause diarrhea, nausea and abdominal cramping.
Interactions
Magnesium can affect, or be affected by, bisphosphonates, some antibiotics, diuretics, acid-reflux medicines and high-dose zinc. Tell your healthcare providers about all supplements you take.
Source: NIH Office of Dietary Supplements – Magnesium Fact Sheet for Consumers. This page is general information, not medical advice.