Magnesium
An essential mineral found in seeds, nuts, beans and leafy greens. The supplement evidence depends on the question: correcting an inadequate intake, improving sleep and preventing migraine are different uses.
When a supplement deserves a closer look
Diarrhoea, nausea and abdominal cramps are common reasons to reconsider an amount or product. Kidney disease can increase the risk of magnesium toxicity. 6
Medicines and magnesium
Magnesium can reduce absorption of some antibiotics and bisphosphonates. A pharmacist can check the relevant timing and interactions for your medicine. NIH interaction reference
Interpreting a research dose
A dose used in a trial describes the experiment. The participants, eligibility rules, formulation and follow-up matter; the number alone is not a personal recommendation.
How much magnesium do adults need?
EFSA’s adequate intake is a reference for total daily intake, including food. It is not the amount to add as a supplement. 2
Total intake from all sources
Total intake from all sources
300 mg for women and 350 mg for men are daily intake references that include food and drinks. They are not amounts to take as a supplement.
250 mg/day is a separate European upper limit for specified magnesium compounds in supplements and added sources. Naturally occurring magnesium in food does not count towards this limit. 7
Sources & further reading
Clinical papers, nutrition references and manufacturer labels are identified separately.