How to ensure you absorb enough magnesium

Magnesium helps regulate blood sugar levels and supports muscle and nerve function. But despite its important role in the body, many people don’t get enough of this nutrient. Recent research shows that up to 60% of adults do not get enough magnesium in their diet, and up to 45% of Americans are magnesium deficient.

“It’s a surprise how many people have a magnesium deficiency [because] it’s so easy to get enough from your diet,” Keri Gans, MS, RDN, told Verywell. “[This could happen] by not eating a well-balanced diet.”

People in certain age groups may also be more likely to have a magnesium deficiency, Gans said. “There is concern that as you get older, your body no longer absorbs magnesium the way it used to,” she explained. People with certain health conditions, including type 2 diabetes, people with alcohol addiction, and people taking certain medications, are also more likely to have low magnesium levels.

Because it’s so common, it’s important to know the signs of magnesium deficiency, understand factors that can make it harder for your body to absorb this nutrient, and talk to a healthcare provider if you experience symptoms of magnesium deficiency. A healthcare provider may recommend taking a magnesium supplement or getting more magnesium in your diet.

What can affect the body’s ability to absorb magnesium?

The process by which the body absorbs magnesium is complex and influenced by various internal and external factors. External factors that affect our body’s ability to absorb magnesium include food and drug intake.

Do certain foods affect the absorption of magnesium?

What you eat when you consume magnesium can hinder your body’s ability to absorb it properly. Specifically, high amounts of fiber can hinder your body’s ability to absorb magnesium, Marie van der Merwe, PhD, coordinator of the Applied Physiology and Nutrition doctoral program at the University of Memphis, told Verywell.

To optimize absorption, try taking your magnesium supplement (if recommended by a healthcare provider) with a lower-fiber meal or snack, such as a morning omelet.

Certain medications, such as proton pump inhibitors (PPIs), which are used to treat common conditions such as chronic heartburn, and diuretics, which help prevent fluid retention, can also contribute to magnesium loss, research has shown. Antibiotics can also affect the absorption of magnesium.

Which medications can affect the absorption of magnesium?

You should not start taking a magnesium supplement without talking to your healthcare provider because magnesium supplements can interact with other medications.

The following medications and supplements can interfere with magnesium absorption:

If you are taking one or more of these medications or supplements, a healthcare provider can advise you on how (or if) you should change your routine to relieve symptoms of magnesium deficiency without causing other health problems. A healthcare provider will decide to adjust your routine or medications based on the severity of your magnesium deficiency.

What are the signs of low magnesium and how is it treated?

It can be difficult for people to recognize the early warning signs of a magnesium deficiency, Gans said: “These symptoms are symptoms of many things,” she explained. “It’s not that these are unusual symptoms, they are common.” The following symptoms may be early symptoms of a magnesium deficiency:

• Loss of appetite
• Vomit
• Nausea
• Fatigue
• Weakness

If you suspect you have a magnesium deficiency, you can report it to a healthcare provider and request blood tests. “First, you need to see your doctor and don’t just jump to the conclusion that you have a magnesium deficiency,” Gans said. A simple blood test can help them determine if you are deficient and to what extent.

People with magnesium deficiency can benefit from a magnesium supplement, Gans explains. “A magnesium supplement is certainly something that is safe to take, but I would start taking it on the advice of your doctor,” she added.

How to Get More Magnesium in Your Diet

When it comes to magnesium, it’s better to focus on getting enough through your diet, rather than adding new supplements or stopping those you’re already taking for medical reasons, Gans said. “We have to look at our diet first,” she explained.

The following foods are good sources of magnesium:

• Nuts
• Seeds
• Legumes
• Whole grain
• Green leafy vegetables (such as spinach)
• Milk
• Yogurt
• Fortified foods, such as breakfast cereals

The recommended daily magnesium intake for adult men in the United States is 400 to 420 milligrams (mg), while the recommended daily intake for women is 310 to 320 mg. That recommended amount has been increased for pregnant women, who should receive 350 to 360 mg of magnesium daily.

For reference, a serving of raw spinach (100 grams) contains almost 80 mg of magnesium, while a serving of almonds (also 100 grams) contains 270 mg.

To get enough magnesium – and all the other nutrients you need to stay healthy – it’s essential to eat a balanced diet that includes all food groups. Some people unnecessarily cut out entire food groups to achieve specific measurements or extreme weight loss goals, but this can take a toll on the body, Gans said. “People who are on restrictive diets, it’s not surprising if they become deficient in magnesium,” she said.

Unless your healthcare provider tells you to, you don’t need to eliminate any nutrient or eat excess amounts. If you are otherwise healthy and generally eat a balanced diet, you don’t need to try to increase or decrease your intake of magnesium, calcium, zinc, or anything else.

“The most important principle is not to restrict overall food groups,” Gans said, “because we can get sufficient amounts from our diets.”