In the expansive world of vitamins and nutrients, you’ve probably heard of magnesium, but you may be fuzzy on the details. Because many Americans don’t get enough magnesium in their diet, it is a micronutrient worth paying attention to. Here’s the thing: Magnesium supports more than 300 reactions in your body, says Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics.
That includes things like your body’s ability to break down protein, help your muscles function, and produce energy. Magnesium shows up in a slew of foods (more on those in a sec), but you can also get more of it from taking a supplement. So, what benefits of magnesium do you need to know about?
Are there any risks to taking a magnesium supplement? Meet the experts: Sonya Angelone, RD, is a spokeswoman for the Academy of Nutrition and Dietetics. Jessica Cording, RD, is a dietitian and author of The Little Book of Game-Changers.
Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy. Magnesium is a “co-factor” in many systems in your body, “which means without magnesium things just won't function properly,” Keatley reiterates. Most adult women should get 310 to 360 milligrams of magnesium a day, depending on age and whether you’re pregnant or breastfeeding.
If you get less than that, your body may not function as efficiently as it should. Unfortunately, an analysis of data from the National Health and Nutrition Examination Survey (NHANES) found that 48 percent of Americans of all ages have less magnesium than they should. Magnesium is “crucial for proper muscle contractions,” Angelone says, noting that it helps prevent muscle cramps and has even been linked with helping people work out more.
A 2024 review found that adequate magnesium intake benefits muscle mass, power, and performance. Moreover, this micronutrient may improve muscle stem cells and counteract muscle atrophy. Low magnesium intake was linked with depression in study participants who were under 65, one 2015 data analysis of more than 8,800 people found.
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