Many people in the U.S. don’t get enough magnesium in their diets. But before turning to supplements, you should know that eating a few servings of magnesium-rich foods each day can provide what your body needs.
Good sources of magnesium include nuts, seeds, whole grains, beans, leafy greens, milk, yogurt, and fortified foods. For example, one ounce of almonds contains 20% of an adult’s daily magnesium needs. Even water – whether tap, bottled, or mineral – can provide magnesium. Some laxatives and antacids also contain it.
Why is magnesium important? It helps with key functions like supporting muscles, nerves, and energy production.
Low magnesium levels usually don’t cause symptoms, but over time, they can raise the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis.
Getting too much magnesium from food isn’t a problem for healthy adults. However, high doses of supplements or medications can cause nausea, stomach cramps, and diarrhea.
Magnesium supplements can also interact with certain antibiotics and other medications. If you’re thinking about taking magnesium supplements – especially if you regularly use antacids or laxatives that contain magnesium – talk to your doctor or pharmacist first.
