7 health conditions that may benefit from magnesium

Medically reviewed by Mary Choy, PharmD

• Magnesium may help with constipation, migraines, and blood pressure, but evidence varies by condition.
• Getting enough magnesium supports overall health, but supplements aren’t a cure-all.
• Too much supplemental magnesium can cause side effects and interact with certain medications.

Magnesium has become one of the most popular supplements on pharmacy shelves. But can it actually help with problems like constipation, migraines, insomnia, or high blood pressure? In some cases, yes—but the evidence is stronger for some conditions than others.

1. High Blood Pressure and Heart Disease

Magnesium helps relax blood vessels, which may help lower blood pressure—but only by a small amount.

Getting enough magnesium has also been associated with better heart health, but supplements alone aren’t considered a treatment for heart disease, and people with hypertension shouldn’t rely on them instead of prescribed medications or other lifestyle changes.

2. High Blood Sugar and Diabetes

Consuming high amounts of magnesium is linked to a lower risk of diabetes, likely because it helps metabolize glucose (sugar).

Not having enough magnesium may also worsen insulin resistance, which can increase the risk of type 2 diabetes.

3. Constipation

Magnesium is the main ingredient in many laxatives. Different types of magnesium are commonly used to treat constipation, including magnesium citrate, hydroxide, oxide, and sulfate salts.

The right dose depends on the type of magnesium you’re taking, so follow the product instructions or your healthcare provider’s recommendations. Drink plenty of water while taking magnesium for constipation.

4. Osteoporosis

Your bones store a large amount of your body’s magnesium, so getting enough of the mineral is important for maintaining bone strength.

Low magnesium levels have been linked to lower bone density, but researchers are still studying whether magnesium supplements can help prevent osteoporosis or fractures.

5. Migraines

If you experience migraines regularly, magnesium is one of the few supplements with evidence suggesting it could help.

Magnesium may help prevent migraines in some people by reducing how often attacks occur, though it doesn’t appear to work for everyone.

6. Stress and Anxiety

Some research suggests magnesium supplements may help reduce the symptoms of mild anxiety or depression in some people, though the evidence remains limited and mixed.

Low magnesium levels have also been linked with several mental health conditions, though researchers don’t know whether magnesium deficiency contributes to these disorders or whether supplements improve symptoms.

7. Insomnia

Many people take magnesium hoping it will help them sleep better. While it isn’t a cure for insomnia, some studies suggest it may help promote relaxation, support healthy sleep patterns, and even improve sleep quality in some people.

Can You Take Too Much?

The tolerable upper intake level (UL) for magnesium from supplements and medications is 350 milligrams (mg) per day. This limit doesn’t apply to magnesium naturally found in foods.

Taking too much magnesium from supplements can cause diarrhea, nausea, and abdominal pain. Extremely high magnesium levels—which are rare and usually occur in people with kidney disease—can lead to serious complications such as irregular heartbeat or cardiac arrest.

Does It Interact With Any Medications?

Magnesium supplements may interact with the following medications:

• Bisphosphonates: These drugs treat osteoporosis. Magnesium can decrease the absorption of these medications, so take magnesium and bisphosphonates at least two hours apart.
• Levothyroxine: Magnesium can reduce the absorption of this thyroid medication. Take the medications at least four hours apart.
• Antibiotics: Taking magnesium with certain antibiotics, such as doxycycline and ciprofloxacin, can reduce antibiotic absorption. Take antibiotics two hours before or 4-6 hours after a magnesium supplement. 
• Diuretics: Potassium-sparing diuretics, such as Aldactone (spironolactone), may decrease the amount of magnesium excreted in your urine. If you take a magnesium supplement with a diuretic, it may raise your magnesium levels too high.
• Zinc: Very high doses of zinc may interfere with your body’s ability to absorb magnesium.

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