The significance of minerals cannot be undermined; one among the most important minerals is magnesium, which has many roles to play in the proper functioning of your body. A research shows that people demonstrate quite a negligence in the proper intake of this mineral as a result about eight percent population lack in adequate amounts of this magnesium, this huge figure creates an alarming situation which must be immediately addressed to. Wondering how to make this possible? No sweating at all as the answer is pretty simple if your food doesn’t give you enough magnesium there are always magnesium supplements to choose along with ensuring consumption of high magnesium foods.

Why do we overlook the need for magnesium supplements? Although not much research backs the necessity of magnesium supplement intake for fighting this increasing deficiency. The reason behind being the inability of most people to take notice of the symptoms magnesium deficiency results in like muscular pain, anxiety, difficulty in digestion, and disturbed sleeping pattern. Studies have shown that ignorance of such negative signs by people has made magnesium supplements the least consumed of all mineral supplements is logical.

Symptoms of magnesium deficiency:

  • High blood pressure and heart disease
  • Renal and hepatic damage
  • Disruption of peroxynitrite which culminates into a migraine, multiple sclerosis, and Alzheimer’s etc.
  • Deficiencies of vitamin K, vitamin B1, calcium and potassium
  • Restless leg syndrome
  • Exacerbated Premenstrual Syndrome symptoms
  • Behavioral changes and mood variations
  • Disturbed sleep pattern
  • Bone weakening i.e. osteoporosis
  • Recurrent infections both bacterial or fungal resulting from scant amount of nitric oxide or a compromised immunity
  • Tooth decay
  • Muscular problems like weakness and cramps
  • Impotence

Why is the deficiency of magnesium so common?

This deficiency results from a number of factors : Deforestation that causes soil depletion thus the depletion of the percentage  of magnesium present in the crops grown in that soil; diseases of the gastrointestinal tract that result in impaired absorption of magnesium and  various other minerals in the gastrointestinal tract; enhanced and careless use of prescription drugs and various antibiotics disrupt the digestive tract to such an extent that ultimately magnesium absorption is impaired thus it is not completely extracted from the diet.

In the same way, the human system gets rid of stores of magnesium on a daily basis through regular body functions like muscle movement, heartbeat, and hormonal manufacture. Despite the fact that only a slight amount of magnesium is required by our body we must refill our supply often via eating magnesium-rich foods or by taking magnesium supplements for preventing deficiency.

Our renal system regulates magnesium concentrations in our system and expels the unwanted section through urine daily that is the reason why the urinary output is decreased with the decrease in various electrolytes like magnesium. Magnesium is the electrolyte lowest in percentage in serum, but the importance of it cannot be underestimated as it has to execute a lot of vital functions of our body like maintenance of nitric oxide level, enzymatic reactions, and energy making.


1. Helps Increase Energy

ATP activation i.e. the energy production is also dependent on magnesium. If your body lacks adequate magnesium you will get exhausted shortly and also a greater supply of oxygen would be needed during a workout.  A study revealed that females who were low on magnesium required more oxygen to complete a certain exercise session and showed a hiked up heart rate.  

2. Relaxes Nerves and Relieves Anxiety

Another very crucial responsibility taken up by magnesium is the role in GABA action, which causes the release of good hormones which calms the nerves thus elevating your mood, and relaxing your mind, that is why not getting enough magnesium can make your sleep disturbed. A research was conducted in which level of anxious behavior exhibited by rodents who were low on magnesium and those who received enough magnesium via supplements was compared, which was found to be greater in the former.

3. Cures sleeplessness

Like mentioned above magnesium can hush up a busy minds thoughts thus enabling you to get a better sleep at night.  Our sleep pattern usually changes as we grow old. A study was carried out involving forty-six participants some of them received magnesium supplements some received placebo drugs for two months, the former lot exhibited an improved sleep pattern, raised a percentage of melatonin and lesser percentage of stress hormone.

4. Eases the process of Digestion and acts as a laxative

Magnesium causes the relaxation of the gastrointestinal muscular. By curbing acidity it leads to improved bowel movements, thus relieving you of constipation. Magnesium serves as a natural laxative, therefore its deficiency can result in increased constipation. A research work was done to support this use of magnesium in which use of magnesium relieved constipation in the elderly population more effectively than other laxatives.  But one point to remember is preventing you from taking a very high dose of magnesium as it can lead to diarrhea.

5. Relieves Muscle Aches and Spasms

Magnesium causes relaxation and contraction of muscles and thus helps in movement. So along with calcium magnesium supplements must also be used to prevent muscle weakness, aches, cramps, and contractions.

6. Maintains Levels of Ca++, K+, and Na+

About three hundred biochemical reactions in the body have a role of magnesium in them, e.g. transport of calcium and potassium ions inside and outside of the cellular membranes, which is why neuromuscular junctions activities rely on this mineral e.g. heartbeat, muscular contractions etc. Similarly, magnesium is also crucial for bone strength.

7. Role in Cardiac Health

Cardiac health is contingent upon a fair supply of magnesium, as the heart is the biggest store for this nutrient in our body. It functions along with calcium to maintain blood pressure and thus avert it from rising to dangerous levels. A deficiency of magnesium thus places a person on the risk of a heart attack

8. Fights Migraine

As mentioned before due to its association with neurotransmitter activities and blood flow, it can play a role in preventing migraine by decreasing the pain relieving hormones and dilating blood vessels, which might cause high blood pressure otherwise. Studies suggest the use of magnesium supplements for managing migraine.

9. Fights Osteoporosis

For the strong bony framework, magnesium is a must ingredient as it has a prominent role in the actions of bone forming and bone destroying cells that are both needed for maintenance of good bone health. In addition, it maintains a quantity of Vitamin D in the circulation, which again is needed for healthy bones. A study suggests that a hike in magnesium consumption enhances the BMD thus preventing the development of osteoporosis.


Out of the seven most essential minerals, magnesium is one, these are required in considerably higher proportions of the human body i.e. potassium, chloride, phosphorus, calcium, etc. being the rest. But there is a strong relation between these nutrients as the superfluous quantity of one leads to scarcity of the other. For example, a higher percentage of magnesium in our body can result in a lower percentage of calcium. Diet rich in magnesium can result in such excesses, at the same time excessive supplements too can cause an overdose of magnesium.


Magnesium side effects include Stomach upset and loose stools, but this side effect can be averted by consuming the supplement with a meal if the problem still occurs consult your physician or pharmacist. But as the former has prescribed you the mineral knows very well that advantages you will get from I outweigh the side effects. Although these do not manifest in the majority, especially a severe reaction to magnesium is very uncommon. However, this doesn’t rule out the possibility so as soon you as detect any changes that present an allergic response i.e. edema, skin rash, lightheadedness, dyspnea, go see your doctor. And in case the problem you face is not mentioned in the symptoms above consult the pharmacist ASAP.

People at higher risk of developing magnesium toxicity are the ones suffering from some renal disorder. As mentioned earlier on nausea, vomiting, loose stools, severe gastrointestinal upset, bradycardia, fibrillation, and this overdose may even prove lethal for the person.


Magnesium supplements consumption can also result in drug to drug interactions, for instance, if a magnesium dosage almost equal to that of some antibiotic you are taking like ciprofloxacin might interrupt the process of absorption of the drug in the body. Just like that magnesium also has a tendency to interact with medication of osteoporosis if they are both taken in almost the same quantity. In the same way, magnesium can also interrupt with the absorption of drugs for thyroid. And most importantly, magnesium can also exacerbate the side effects of certain antihypertensive drugs, and enhance the power of certain diabetic drugs.  


When you are asked to take magnesium supplements it is of paramount significance to inform the doctor if you have any sort of allergies as magnesium supplements are composed of non-active components that can culminate into an allergic response. You need to tell all the necessary information about your health condition to your doctor and pharmacist.  There are certain health disorders that are exacerbated by magnesium e.g. renal disorders. Similarly, special care is suggested for use of magnesium supplements by diabetics, alcoholics, patients with hepatic disease, and various other conditions.  

Another point to remember is asking the right and safe way of using the drug, for instance, while a woman is pregnant the magnesium supplement is suggested (cures leg cramps and insomnia) but you need to ask the doctor all the pros and cons prior to taking these supplements and when your child is on breastfeed.



The daily recommended dietary Allowance of magnesium is

19 to 30 years= 400 milligrams for males and 310 mg for females

31+ years= 420 milligrams for males and 320 mg for females

Pregnant women: 14 to 18 years= 400 mg; 19 to 30 years=350 mg; 30+ years= 360 milligrams.

Lactating women: 14 to 18 years= 360 mg; 19 to 30 years= 310 mg; 30+ years= 320 milligrams.

Daily upper intake level (UL) = 350 milligrams for 8+ years.

For magnesium deficiency: 3 grams magnesium sulfate/ six hourly/four doses.

Five percent solution magnesium chloride/daily/four months/by mouth.

Hepar/ 110 milligrams per Liter


For curing mild magnesium deficiency = 1g magnesium sulfate IM/six hourly/4 doses.

For curing severe magnesium deficiency= 5g magnesium sulfate IV/3 hours.

For averting deficiency= 60 to 96 milligrams daily.


Daily Recommended Dietary Allowances i.e. RDA for children

Up to three years of age= 80 milligrams

From of four to eight years of age = 130 milligrams

Nine to thirteen years of age= 240 milligrams

14 to 18 years of age=  410 milligrams for males and 360 milligrams for females.

Below one year the adequate intake (AI) level= 30 milligrams up to 6 months, 75 milligrams from up to next till one year  age. The daily upper intake level (UL) for magnesium for below one to three years of age is 65 milligrams, and from four to eight years is 110 milligrams for children.

In addition to that different doses for different health conditions are given respectively

Please seek medical advice before taking any medication.



  • For women who are pregnant or breastfeeding Magnesium supplement is mostly SAFE as long as taken in less than 350 milligrams every day. When given as a shot or IV prior to delivery. Magnesium is however not SAFE orally or intravenously in high amounts.
  • For children, magnesium supplements are SAFE orally or in the prescription-only, injectable form. Safe doses for children are less than 65 mg up to three years, 110 mg from four to eight years, and 350 mg for those older than eight years. Magnesium supplements are however not safe when consumed in higher doses.
  • Alcoholism places people at a higher risk of developing a deficiency of magnesium.
  • For bleeding disorders, studies have proven that magnesium slows down the process of clotting. Special caution must be taken in magnesium use by people with such disorders as it might increase bleeding or bruising in them.
  • For diabetics, the risk of developing magnesium deficiency is also high. Severe diabetes impairs the amount of magnesium absorption.
  • In people with heart block, it is contraindicated to use high doses of magnesium particularly intravenously.
  • There are certain disorders that interrupt absorption of magnesium in the body e.g. stomach infections, diseases of the immune system, and in IBD.
  • In various renal diseases, the process of clearance of magnesium out of the body is impaired. Special caution must be taken when suffering from a renal disorder as an excess of magnesium can cause its accumulation up to lethal amounts, which is why magnesium supplements are contraindicated in kidney disorders.