Magnesium: Benefits for Sleep, Blood Pressure and Blood Sugar

What magnesium does

Magnesium is involved in hundreds of reactions in the body, including muscle and nerve function, heart rhythm, blood pressure regulation and how the body uses insulin. Low magnesium intake is associated with higher risk of type 2 diabetes.

How much you need

Adult recommendations are about 310–320 mg per day for women and 400–420 mg for men.

Best food sources

• Pumpkin seeds, almonds and cashews
• Spinach and other leafy greens
• Black beans and edamame
• Whole grains and oats
• Dark chocolate (in moderation)

Supplements and safety

Forms such as magnesium glycinate and citrate are commonly used; citrate and oxide can loosen stools. The upper limit from supplements for adults is 350 mg per day unless a doctor advises otherwise. People with kidney disease should not take magnesium without medical guidance, and it can interact with some antibiotics and osteoporosis drugs.

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