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When you hear the phrase “bone health,” most of us first think of calcium. But there’s another nutrient in our bones that helps keep our bodies running: magnesium. Magnesium plays a key role in over 600 biochemical reactions in the body. These include gene maintenance, muscle movement, and nervous system regulation.1
As we age, our bodies may absorb less magnesium.2 Older adults are at greater risk of magnesium deficiency. That risk can worsen with certain medications, diet shortfalls, or chronic health conditions. This article covers what magnesium does for the body. You'll also learn the signs and symptoms of magnesium deficiency. If you need to increase your magnesium intake, we’ll cover where to find it and how to take it safely.
Main Types of Magnesium At a Glance
| Magnesium citrate | A laxative mostly used to treat occasional constipation |
| Magnesium glycinate | Common before-bed supplement to support stress relief |
| Magnesium oxide | Used for antacid relief, cardiovascular health, and colonoscopy prep |
| Magnesium chloride | Focused on the cardiovascular system (may reduce risk of stroke) |
| Magnesium sulfate | Can be used topically to relieve joint and muscle soreness |
| Magnesium lactate | Mainly used to supplement magnesium levels |
| Magnesium malate | Magnesium+malic acid, mainly used to treat low magnesium levels |
| Magnesium orotate | Magnesium+orotic acid, being studied for improving athetic performance, supporting gut health |
| Magnesium taurate | Magnesium+taurine (an amindo acid), being studied for aiding sleep, blood pressure, and healthy blood glucose levels |
| Magnesium L-threonate | Magnesium+threonic acid, being studied for brain health |
Why is magnesium important?
Magnesium is a mineral that helps enzymes perform reactions. These include converting food into energy, repairing your DNA and RNA, and helping your muscles contract and relax.1,3 Magnesium is also essential to organ function.3
Correcting a magnesium deficiency may also benefit several conditions. Magnesium has played a role in conditions such as high blood pressure, insomnia, anxiety, diabetes, and migraines.4
Magnesium deficiency may become more common as we age. This is especially true in the West, where the average diet isn’t magnesium-heavy.2
Low magnesium levels have been associated with several health conditions, including:2
- Alzheimer’s
- Asthma
- Bone fragility
- Cancer
- Cardiovascular disease
- Dementia
- Depression
- Strokes and hypertension
- Type 2 diabetes
What are the benefits of magnesium for older adults?
For older adults, magnesium supports bone health and calcium levels. It also plays a role in cognitive function and maintaining a healthy heart and nervous system. Magnesium can also affect blood pressure and blood sugar. During menopause, magnesium may help regulate your nervous system and depression levels. It can also support hormonal changes.2,5
Supports muscle and nerve function
Muscle fitness in older adults may improve with magnesium supplements. Research has found that magnesium supplements may not benefit athletes in peak fitness. But it can benefit older adults in areas such as leg strength, muscle power, muscle mass, and handgrip.6
Also, magnesium helps your nervous system send nerve impulses. Loss of magnesium can lead to tremors, muscle twitches, and cramps.2
Contributes to bone health
Magnesium works with vitamin D to help your bones absorb calcium. Studies show magnesium is key to reducing the risk of osteoporosis (Low magnesium levels often precede osteoporosis). So keeping up your magnesium intake could help reduce your risk of osteoporosis.4
Helps regulate blood pressure and blood sugar
Your cardiovascular health is tied to magnesium for two reasons. First, the heart is a muscle, and magnesium supports muscle function. Second, magnesium can limit the oxidative damage and inflammation to blood vessels.4 This may help regulate blood pressure. Oxidative stress is linked to hypertension, or how hard your blood presses against your artery walls.8
Magnesium also helps regulate blood sugar levels. A recent study found that people taking magnesium supplements show improved insulin sensitivity. The same study linked low-magnesium diets with glucose intolerance.7
Supports a healthy heart rhythm
Magnesium modulates muscle contraction, and this effect extends to your heart rhythm.8 Low magnesium could lead to arrhythmia because magnesium helps stabilize your pulse.3
Might ease insomnia
Magnesium should not be confused with melatonin, which can help you fall asleep. Magnesium contributes to your circadian rhythms (your body's internal clock).4 It can block stimuli that overexcite parts of your brain and make it harder to fall asleep. Magnesium deficiency can shorten your sleep cycle because it keeps the brain overexcited. This can negatively affect sleep quality.9
What are the different types of magnesium?
Magnesium occurs naturally in foods like leafy greens, seeds, whole grains, chocolate, soy, and legumes. But if you lack access to or don't like the taste of those, magnesium supplements may be the next-best option. Do not take any of the below magnesium supplements without consulting your primary care provider. Different types of magnesium may interact negatively with your current medications.
Magnesium citrate
This is a laxative mainly used to treat occasional constipation. Magnesium citrate increases the amount of water absorbed by your intestines. It then softens the stool and cues your muscles to move it along.
Magnesium glycinate
This magnesium supplement focuses on sleep and stress response. It relaxes you at a cellular level. Magnesium glycinate is easier on the stomach than other forms of magnesium. So it can be a good before-bed supplement.
Magnesium oxide
Magnesium oxide is approved for over-the-counter antacid relief and cardiovascular health. It’s also part of the recipe for your pre-colonoscopy cocktail.
Magnesium chloride
Magnesium chloride is focused on the cardiovascular system. It can reduce abnormal heart rhythms and lower blood pressure. It achieves the latter by widening blood vessels. Magnesium plays a role in reducing the risk of stroke.10
Magnesium sulfate
Magnesium sulfate can be used topically to relieve joint soreness, tired feet, and minor sprains and aches. It’s also a popular laxative.
Magnesium lactate
Magnesium lactate is mainly used to supplement magnesium levels.
Magnesium malate
This combination of magnesium and malic acid may increase magnesium absorption and help with muscle pain, fatigue, and potentially such conditions as fibromyalgia.13
Magnesium orotate
This combination of magnesium and orotic acid is being studied for potential benefits for heart health, athetic performance and endurance, and support for the gut microbiome.14
Magnesium taurate
This combination of magnesium and the amino acid taurine is being studied for potentially helping with sleep, digestion, blood glucose, inflammation, and blood pressure.15
Magnesium L-threonate
As with other types of magnsium, this combination with threonic acid is still under study. Researchers have pointed to its ability to cross the blood-brain barrier as theoretically helping with brain health.16
Can you get too much magnesium?
Yes. Too much magnesium in the blood is called hypermagnesemia. Signs include nausea, headaches, trouble breathing, or muscle weakness. If you take in more magnesium than your body can keep up with, you may also experience some laxative effects.
If you suspect your magnesium levels are too high, you can ask your doctor for a blood test to determine if you’re getting the right amount. A normal range for magnesium in the blood is 1.7 to 2.2 milligrams per deciliter (mg/dL).4
How much magnesium do older adults need?
Adults age 51 and older need about 420 mg of magnesium per day for men and 320 mg per day for women. Your needs may be different depending on your age, sex, and other factors.4
What foods are high in magnesium?
There are a variety of foods high in magnesium. Those include:3,4
- Green veggies (like spinach and broccoli)
- Whole grains
- Pumpkin and sunflower seeds
- Beans
- Bananas
- Soy milk
- Tofu
- Dark chocolate
What causes magnesium deficiency?
Some medications and health conditions can lead to magnesium deficiency. But aging itself is also a risk factor for insufficient magnesium. Our magnesium levels tend to decline as we age.3,11 This can be due to factors such as changes in intake, absorption, and health conditions. Acid reflux tablets, diuretics, and other medications can also deplete our magnesium reserves.
Medications that can interrupt magnesium absorption
- Osteoporosis medications
- Proton pump inhibitors (PPI)12
- Reflux medications and acid suppressants
- Some antibiotics
- Long-term laxative use
- Some diuretics like water pills
Signs of magnesium deficiency
Some symptoms may signal that it is worth talking with a health care provider about magnesium testing.2 Those include:
- Migraines or headaches
- Leg cramps at night
- Irregular heartbeat
- Restless sleep
- Muscle twitches
- Worsening constipation
- Increased sensitivity to stress
- Weakness and fatigue
How is magnesium deficiency diagnosed?
Magnesium deficiency can be diagnosed via a blood test, the same one you or your doctor can order if you think you have hypermagnesemia. It’s more common to use the test for suspected magnesium deficiencies.4
When should you talk to a health care provider?
You should talk to your health care provider before taking any magnesium supplements. Magnesium can interact negatively with certain medications. A medical professional should be involved in the decision to increase your magnesium intake.
Ask your health care provider for a magnesium blood test to confirm your magnesium levels. Those results can guide your choice of magnesium supplements.
Frequently asked questions
What does magnesium do for the body?
Magnesium participates in around 600 critical biochemical reactions in the body. These include converting food to energy, regulating your nervous system, and contracting your muscles. Magnesium also plays a role in sleep quality and blood pressure.
Does magnesium help you sleep?
Magnesium plays a role in nervous system function. It may help to reduce excitability and allow your muscles to relax. It can also help regulate your circadian rhythm, but research on magnesium supplements for sleep is still developing.4,8
How much magnesium should you take per day?
Adults age 51 and older need about 420 mg of magnesium per day for men and 320 mg per day for women. Your needs may be different depending on your age, sex, and other factors.4
What are the signs of lacking magnesium?
Some signs of insufficient magnesium are leg cramps, migraines, restless sleep, muscle twitches, and irregular heartbeat.
Sources
1. De Baaij, J., et al. Magnesium in Man: Implications for Health and Disease. American Physiological Society: Physiological Reviews. January 2015. Found on the internet at https://journals.physiology.org/doi/full/10.1152/physrev.00012.2014
2. Barbagallo, M., et al. Magnesium in Aging, Health and Diseases. Nutrients. Jan.30, 2021. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC7912123/
3. Razzaque, Mohammed S. Magnesium: Are We Consuming Enough? Nutrients. Dec. 2, 2018. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC6316205/
4. Fatima, G., et al. Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases. Cureus. Oct. 13, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/
5. Szkup, M., et al. Analysis of Relations Between Level of Mg, Zn, Ca, Cu, and Fe and Depressiveness in Postmenopausal Women. Biological Trace Element Research. July 30, 2016. Found on the internet at https://link.springer.com/article/10.1007/s12011-016-0798-9#Abs1
6. Wang, R. et al., The Effect of Magnesium Supplementation on Muscle Fitness: A Meta-Analysis and Systemic Review. Magnesium Research. Nov. 1, 2017. Found on the internet at https://pubmed.ncbi.nlm.nih.gov/29637897/
7. Dominguez, Ligia J. et al. Magnesium and the Hallmarks of Aging. Nutrients. Feb. 9, 2024. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC10892939/#B8-nutrients-16-00496
8. Griendling, K., et al. Oxidative Stress and Hypertension. American Heart Association Journals. Found on the internet at https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.121.318063
9. He, C., et al. Mechanisms of Magnesium in Sleep Disorders. Nature and Science of Sleep. Oct. 15, 2025. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC12535714/
10. Rosique-Esteban, N., et al. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Magnesium Intake and Human Health. Feb. 1, 2018. Found on the internet at https://www.mdpi.com/2072-6643/10/2/168
11. Killilea, D., et al. A Connection Between Magnesium Deficiency and Aging: New Insights From Cellular Studies. Magnesium Research. June 21, 2008. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC2790427/
12. Florentin, M. et al. Proton Pump Inhibitor-Induced Hypomagnesemia: A New Challenge. World Journal of Nephrology. Dec. 6, 2012. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC3782221/
13. Michael Boulis, et al. Magnesium and Fibromyalgia. A Literature Review. Journal of Primary Care & Community Health. August 2021. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC8371721/
14. Cristina Shiopu, et al. Magnesium Orotate and the Microbiome–Gut–Brain Axis Modulation: New Approaches in Psychological Comorbidities of Gastrointestinal Functional Disorders. Nutrients. April 2022. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC9029938/
15. Huda Latif Hasan and Maysaa Jalal Majeed. The Promising Role of Magnesium Taurate in Managing Hypertension. Modern Sport. 2024. Found on the internet at https://jcopew.uobaghdad.edu.iq/journal/vol23/iss1/13/
16. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. December 2022. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC9786204/
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