What Happens to Your Body When You Use Magnesium Daily?

While some people take a broad-spectrum daily multivitamin to support various health needs with a single pill, others may benefit more from specific nutrients. Magnesium is one such supplement. This electrolyte mineral has a variety of functions in the body, including promoting muscle and nerve function, producing energy, and maintaining healthy bones.

It appears, though, that many of us aren’t getting enough daily magnesium. It’s estimated that anywhere from about 15% to 50% of the adult population is deficient. And because low intake of magnesium is associated with an increased risk of multiple chronic diseases, such as cardiovascular disease and type 2 diabetes, taking a daily magnesium supplement could be a smart choice, depending on your health needs.   

Still, you might wonder what happens to your body if you supplement with magnesium daily. And are there any downsides to doing so? Here’s a look at what an everyday magnesium pill, gummy, or liquid may do for your health. 

What Is Magnesium?

Some micronutrients are vitamins and some are minerals. Magnesium falls into the second category. It’s abundant in the human body, stored primarily in the bones and, to a lesser degree, in tissues.

Magnesium is a cofactor in more than 300 enzyme systems throughout the body, meaning it’s necessary for many chemical reactions, such as those involved in creating protein, controlling blood sugar, regulating blood pressure, and allowing muscles and nerves to function.

Because magnesium is an electrolyte, it also helps maintain proper hydration and fluid balance. We ingest magnesium via numerous foods. Dark leafy greens like spinach and kale, nuts like almonds and peanuts, and legumes like black beans and kidney beans are all good sources. You also can find magnesium in seeds, salmon, and beef. The recommended daily intake for adults age 31 and older is 420 milligrams for men and 320 milligrams for women. 

Benefits of Taking Magnesium

If you’ve ever heard from a friend that taking magnesium helps them sleep or lowers their blood sugar, you might be interested in giving it a try. Below are some potential benefits of taking a daily magnesium supplement. 

May Improve Sleep

Have trouble drifting off at night—and staying asleep once you do? Many people take magnesium as a sleep aid, says Wan Na Chun, RD, CPT, a registered dietitian and certified personal trainer with One Pot Wellness. “Magnesium supplements may help promote sleep for some individuals by calming the nervous system, relieving anxiety and depression, and preparing the body and mind for sleep."

Though more research is needed on the connection between magnesium and sleep, some studies are promising. Chun points to an older study that showed magnesium supplementation appeared to improve insomnia severity index score, sleep efficiency, sleep time, and sleep onset latency. More recently, a 2023 meta-analysis concluded that there was a link between magnesium status and sleep quality.

May Reduce Constipation

Magnesium is frequently used in laxatives and works by drawing fluid into the bowels, helping create the bulk and pressure necessary for bowel movements. In fact, since 1872 magnesium has served as the primary ingredient in Phillips Milk of Magnesia, an over-the-counter constipation aid.

Supplementing with magnesium every day could get things moving in your digestive tract, but it depends on which type you take. (And if you don’t want to stimulate a bowel movement, you’ll want to steer clear of the type with laxative effects.)

“The two forms of magnesium that I usually recommend are either magnesium citrate for those with constipation, or magnesium glycinate for those without constipation, as the citrate form has a laxative effect but the glycinate form does not,” explains McKenzie Caldwell, MPH, RDN, LDN, a registered dietitian with Feed Your Zest.

Could Help Regulate Blood Sugar

One intriguing aspect of magnesium that has received recent press is its potential to regulate blood sugar. A 2019 study, for example, found that people with type 2 diabetes who were supplemented with 250 milligrams of magnesium daily for three months had lower insulin resistance and improved hemoglobin A1C.

“A daily magnesium supplement may help some folks with their blood sugar balance when taken in the right form," says Caldwell. "Magnesium plays a big role in insulin signaling, which basically means that it helps the blood sugar hormone insulin do its job properly. However, some forms of magnesium aren't well absorbed, and therefore might not actually be making it all the way to the cells to help with this process.”

If you have blood sugar issues, talk to your healthcare provider about which type of magnesium might be right for you. 

Could Alleviate Anxiety and Depression

According to the National Institutes of Health, more and more people have experienced mental health disturbances like anxiety and depression in the last several years. It’s possible a daily magnesium supplement could help mitigate these disorders.

A 2017 study found that when depressed people with magnesium deficiency took 500 milligrams of the mineral daily for at least eight weeks, they experienced improvements in symptoms. Other research showed an increase in patient health questionnaire (PHQ) scores and generalized anxiety disorder scores in people taking magnesium chloride.

“[This data] shows that magnesium supplementation can be an effective treatment for mild-to-moderate depression in adults,” Chun says. 

May Reduce Migraine Frequency

Migraines are a complex neurological condition with lots of potential causes—but low magnesium could be one underlying trigger. One study gave people with regular migraines a supplement containing magnesium, riboflavin, and coenzyme Q10.

After three months, their number of headache days per month declined from an average of 6.2 to 4.4. A systematic review of five studies also concluded that magnesium was “possibly effective” for preventing migraines.

Risks and Considerations

Taking magnesium daily could yield improvements in physical and mental conditions—but too much of this mineral could be detrimental to your health. In fact, excessive use of magnesium supplements can be toxic, Chun says. 

Signs of toxicity include dangerously low blood pressure, nausea, vomiting, facial flushing, urine retention, depression, and lethargy. These symptoms can progress to muscle weakness, difficulty breathing, irregular heartbeat, and cardiac arrest. Stick to dosages listed on supplement packaging to prevent overdoing it on magnesium. 

Also, before you pick up this mineral supplement, you’ll also want to note the type you’re getting, says Caldwell. “Different forms of magnesium play different roles in the body."

Magnesium oxide, for example, is the most commonly used form of magnesium, she says. But is not well absorbed and acts only as a laxative for those with constipation. Magnesium citrate, chloride, malate, and others form when magnesium combines with other chemical elements. Each has its own unique benefits, so talk to your healthcare provider about which one is best for your health needs. 

If you do decide to start a magnesium supplement, remember that consistency is key to best results, says Chun. "While magnesium supplements can provide numerous health benefits, taking them less often may not lead to significant health improvements."

Determining Your Needs

Not everyone needs a daily magnesium supplement. If you can meet your needs from food, you probably don’t need to add a pill or chewable to your routine. To boost your intake, try focusing meals around magnesium-rich whole foods like leafy greens, fish, nuts, seeds, and beans.

On the other hand, if you feel you could use a boost for sleep, anxiety, depression, blood sugar management, or headache reduction, ask a healthcare provider's advice about whether a daily magnesium supplement would be beneficial.