Magnesium is a micronutrient concern in the US. It’s needed for energy, muscle contraction, and needed for over 300 enzymes involved in different processes our body uses to function. 

About 50% of the US adult population may have insufficient magnesium intake. 

Magnesium deficiency is associated with migraines, high blood pressure, depression, anxiety, and diabetes. However, only some studies show an effect on improving some of these conditions. That leads to the question, is magnesium supplementation really necessary? 

Magnesium supplementation can be dangerous to supplement with if you don’t know what you’re doing. Magnesium toxicity can occur from supplements and they can be serious. Improper supplementation causing toxicity can cause diarrhea, nausea, vomiting, muscle weakness, depression and even more serious symptoms including paralysis and possible death.

Other side effects that magnesium supplementation can cause are sleepiness and drowsiness during the day. This can hinder your performance at work, school or home if you’re always drowsy so it is something to consider if you want to take a magnesium supplement.  Magnesium can also compete with calcium for absorption and transport, especially if magnesium is much higher than calcium intake, so if you supplement with magnesium, it may lead to a calcium deficiency. 

On the other hand, supplementing is not the only way you can get magnesium! There is a broad range of foods in which magnesium is found. Including but not limited to brazil nuts, cereal, oat bran, brown rice, fish, mackerel, cooked spinach, almonds, avocado, milk, banana, and plenty more! 

Magnesium is in a variety of foods showing that 50% of Americans may be deficient in magnesium because they don’t consume a well-balanced diet. If you want to reap the benefits of what magnesium can do to your body, the best option would be to consume a varied diet consisting of whole foods. This includes healthy fats, nuts and seeds, beans and legumes, lean protein, fruits and vegetables, and whole grains! Overall, magnesium supplementation can cause serious side effects so it is best to get your nutrients from food!