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| There are many different types of magnesium supplements, each with its own set of potential health benefits. For example, magnesium glycinate offers calming properties and may help reduce mental health issues, whereas magnesium oxide is often used to relieve heartburn, indigestion, and constipation symptoms. |
| Today, let’s discuss the importance of magnesium, potential signs that you may be deficient, and what to do about it. |
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Be well,
Morgan Mandriota
Newsletter Editor, Healthline
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Written by Morgan Mandriota
July 10, 2026 • 2 min read |
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| Are you getting enough magnesium each day?
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| Magnesium supports hundreds of biochemical reactions in your body. It helps regulate mood, improve sleep quality, support exercise performance, manage blood sugar levels, and support countless other everyday functions that keep you alive and well. |
| You should aim to get your recommended dietary allowance (RDA) for magnesium from your diet. Magnesium is found in both plant- and animal-based foods. The richest sources are seeds and nuts, but other good sources include whole grains, beans, and leafy green vegetables. |
| Low levels can be caused by magnesium loss or insufficient intake, a diet high in ultra-processed foods, or certain medications.
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| Signs of a magnesium deficiency include: |
- muscle twitches and cramps
- depression
- general fatigue
- high blood pressure
- irregular heartbeat
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| While we know that magnesium plays a crucial role in our health, it’s important to note that more research is needed to confirm the effectiveness of supplementation. However, it may be helpful (or necessary) if you have a deficiency.
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| Dosage recommendations range depending on factors like age, the type of magnesium, and why you’re taking it, but the UL (tolerable upper intake level) for magnesium supplementation is 350 milligrams for adults. However, there is no UL for magnesium from food. As always, speak with a doctor to check your magnesium levels and whether taking supplements may be right for you.
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