Nearly Half of Americans Are Missing Out on Magnesium—Here's Why That Matters

Nearly 50% of Americans don't get enough magnesium in their daily diet, despite this essential mineral being required for more than 300 different reactions in the body. While true magnesium deficiency is rare, this widespread inadequate intake could be impacting everything from your sleep quality to your ability to manage stress and maintain healthy blood pressure.

What Does Magnesium Actually Do in Your Body?

Magnesium is naturally present in many foods and serves as a behind-the-scenes powerhouse in your body. "Magnesium plays a role in how our body handles sugar," said Scott Keatley, registered dietitian and co-owner of Keatley Medical Nutrition Therapy. "It helps with the action of insulin, the hormone that controls blood sugar levels." When you have adequate magnesium, insulin works more effectively and your body manages blood sugar better.

The mineral also acts like a natural stress-buster. Stress actually causes your body to use more magnesium than usual, which can limit your body's ability to perform other essential tasks with this nutrient. "In addition, magnesium can help reduce the release of stress hormones like cortisol," Keatley explained. "It's like a natural chill pill that can help keep our body's stress response in check."

Why Are Women Particularly Affected by Low Magnesium?

The benefits of magnesium are especially important for women's health. Research suggests that magnesium supplementation may help with several women-specific concerns, though some findings are still being explored. The mineral supports bone health by helping regulate calcium and vitamin D, which are crucial for building strong bones.

For women dealing with premenstrual syndrome (PMS), some studies have shown that taking magnesium can reduce symptoms like bloating and cramps, though results have been mixed. If you're struggling with PMS symptoms, 300 milligrams of magnesium stearate appears to be the most effective dosage, but it's important to consult with a healthcare provider for personalized guidance.

Magnesium also offers several other health benefits that affect daily life:

• Sleep Quality: "Magnesium helps to relax our muscles and calm our nervous system, which can help us wind down and get ready for sleep," Keatley said, noting it also regulates GABA, a neurotransmitter that encourages relaxation
• Blood Pressure Support: The mineral helps relax and widen blood vessels, making it easier for blood to flow and potentially lowering blood pressure—though food sources may be more beneficial than supplements
• Headache Prevention: People with magnesium deficiency are at greater risk for headaches, and the mineral can affect neurotransmitters and blood vessels in the brain to help prevent migraines
• Digestive Health: Certain types like magnesium citrate can have a laxative effect, which some people find helpful for regularity

Should You Consider a Magnesium Supplement?

Before starting any supplement, it's important to consult with a healthcare provider who can check your magnesium levels with a simple blood test. Adult women need 310 to 320 milligrams daily, while adult men should aim for 400 to 420 milligrams. Pregnant women have slightly higher needs at 350 to 360 milligrams per day.

"Those at a higher risk for a deficiency include people with gastrointestinal diseases (such as inflammatory bowel disease and celiac disease), type 2 diabetes, alcoholism, and the elderly," said Keri Gans, registered dietitian nutritionist and author of The Small Change Diet.

If you do take a supplement, have it with food to avoid stomach upset. "Taking magnesium supplements on an empty stomach can cause diarrhea," explained Deborah Cohen, associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions, especially with large doses. Taking too much can also lead to side effects including diarrhea, nausea, and stomach cramps, and may affect the absorption of other minerals like calcium and sodium.