Key Takeaways
- Some health conditions, older age, and certain types of medications can affect your body’s ability to absorb magnesium.
- People in these categories may benefit from taking magnesium supplements or adding magnesium-rich foods to their diet.
- People who are not magnesium deficient should not start taking magnesium supplements without consulting their healthcare provider.
Magnesium helps regulate blood sugar levels and supports muscle and nerve function. However, despite its important role in the body, many people cannot benefit from this nutrient sufficiently. Recent studies show that up to 60% of adults do not consume enough magnesium in their diet, and up to 45% of Americans are magnesium deficient.
“It’s surprising how many people are magnesium deficient. [because] “It’s very easy to get enough from your diet,” Keri Gans, RDN MS, told Verywell.[This could happen] by not eating a balanced diet.”
People in certain age groups may be more likely to be magnesium deficient, Gans said. “There is a concern that as you get older, your body is not able to absorb magnesium as well as it used to,” he explained. People with certain health problems, including type 2 diabetes, those with alcohol use disorder, and people taking certain medications, are also more likely to have low magnesium levels.
Because it is so common, it is important to know the symptoms of magnesium deficiency, understand the factors that may make it difficult for your body to absorb this nutrient, and talk to a healthcare professional if you are experiencing symptoms of magnesium deficiency. A healthcare professional may recommend taking a magnesium supplement or getting more magnesium through your diet.
What Can Affect the Body’s Ability to Absorb Magnesium?
The body’s process of absorbing magnesium is complex and affected by a variety of internal and external factors. External factors that affect our body’s ability to absorb magnesium include food and medication intake.
Do Some Foods Affect Magnesium Absorption?
What you eat while consuming magnesium can inhibit your body’s ability to absorb it properly. Large amounts of fiber, in particular, can hinder your body’s ability to absorb magnesium, said Marie van der Merwe, coordinator of the Applied Physiology and Nutrition doctoral program at the University of Memphis.
If I were to take a magnesium supplement, I probably wouldn’t want to eat it with my high-fiber meal.
To optimize absorption, you should try to take magnesium supplements (if recommended by your healthcare provider) with a meal or snack low in fiber (such as a morning omelet).
Research has shown that certain medications, such as proton pump inhibitors (PPIs) used to treat common conditions such as chronic heartburn and diuretics that help prevent fluid retention, may also contribute to magnesium loss. Antibiotics can also affect magnesium absorption.
What Medications Can Affect Magnesium Absorption?
Because magnesium supplements can interact with other medications, you should not start taking magnesium supplements without talking to your healthcare provider.
The following medications and supplements may interfere with magnesium absorption:
If you are taking one or more of these medications or supplements, a healthcare professional can advise you on how or whether you should change your routine to relieve magnesium deficiency symptoms without causing other health problems. A healthcare professional will decide to adjust your routine or medications based on the severity of your magnesium deficiency.
Who is at risk for magnesium deficiency?
Although magnesium deficiency is common, symptoms related to it are rare. However, some groups are at greater risk for magnesium deficiency and may be prescribed a magnesium supplement, including:
- older adults
- People with health problems that cause GI symptoms
- People with type 2 diabetes
- Those with alcohol use disorder
What are the symptoms of low magnesium and how is it treated?
Gans said it can be difficult for people to recognize the early warning signs of magnesium deficiency: “These symptoms are symptoms of many things,” he explained. “These are not unusual symptoms; they are common.” The following may be early symptoms of magnesium deficiency:
- Loss of appetite
- Vomiting
- Nausea
- burnout
- Weakness
If you suspect you have a magnesium deficiency, you can report it to a healthcare professional and request a blood test. “First of all, instead of jumping to the conclusion that you have a magnesium deficiency, you should go see your doctor,” Gans said. A simple blood test can help them determine if you are deficient and to what extent.
Gans explained that people with magnesium deficiency can benefit from magnesium supplements. “Magnesium supplementation is definitely a safe thing to take, but I would start it on your doctor’s advice,” she added.
How Can You Get More Magnesium Through 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 what you’re already taking for medical reasons, Gans said. “We have to look at our nutrition first,” he explained.
The following foods are good sources of magnesium:
- Hazelnut
- seeds
- legumes
- whole grains
- Green leafy vegetables (such as spinach)
- Milk
- yogurt
- Fortified foods such as breakfast cereals
The recommended daily intake of magnesium 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. The recommended amount is increased for pregnant women, who should receive 350 to 360 mg of magnesium per day.
For reference, one serving of raw spinach (100 grams) contains about 80 mg of magnesium, while one serving of almonds (also 100 grams) contains 270 mg of magnesium.
To get enough magnesium and all the other nutrients you need to stay healthy, a balanced diet that includes all food groups is important. Gans said some people unnecessarily cut out entire food groups to reach certain sizes or achieve extreme weight loss goals, but this can be harmful to the body. “It’s no surprise that people on restrictive diets become magnesium deficient,” he said.
There is no need to eliminate or eat excessive amounts of any nutrients unless your healthcare provider tells you to. If you’re otherwise healthy and eat a generally balanced diet, there’s no need to try to get more or less magnesium, calcium, zinc, or anything else.
“The main takeaway is not to limit total food groups because we can get enough from our diet,” Gans said.
What Does This Mean To You?
Many people cannot absorb adequate amounts of magnesium because of certain medications they take, health conditions they have, or their age. People in these categories may benefit from adding magnesium supplements to their routine or consuming more magnesium-rich foods. High-fiber foods and some medications can inhibit magnesium absorption, so work with a healthcare professional to make a plan to optimize your magnesium absorption.