How to Make Sure You’re Absorbing Enough Magnesium, According to Experts

Fact checked by Nick Blackmer

Key Takeaways

• Certain health conditions, advanced age, and specific types of medications can affect your body’s ability to absorb magnesium.

• People in these categories may benefit from taking a magnesium supplement or adding more magnesium-rich foods to their diet.

• People who are not magnesium deficient should not start taking a magnesium supplement without consulting a healthcare provider.

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

“It is a surprise how many people are deficient in magnesium [because] it is 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 become magnesium deficient, Gans said. “There is a concern that, as you age, your body doesn’t absorb magnesium as it once did,” she explained. People with certain health conditions, including type 2 diabetes, those with alcohol use disorder, and people taking certain medications, are also more likely to be low in magnesium.

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 speak with a healthcare provider if you experience symptoms of magnesium deficiency. A healthcare provider may recommend taking a magnesium supplement or getting more magnesium through your diet.

Related: What Is Magnesium Deficiency?

What Can Affect the Body’s Ability to Absorb Magnesium?

The process by which the body absorbs magnesium is complex and impacted by various internal and external factors. External factors affecting our body’s ability to absorb magnesium include food and medication intake.

Do Certain Foods Affect Magnesium Absorption?

What you eat when you consume magnesium can impede your body’s ability to absorb it properly. Specifically, large amounts of fiber can inhibit 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, you should try to take your magnesium supplement (if a healthcare provider has recommended one) with a meal or snack that is lower in fiber—such as with a morning omelet.

Certain medications—like proton-pump inhibitors (PPIs), which are used to treat common conditions like chronic heartburn, and diuretics, which help prevent fluid build-up—can also contribute to magnesium loss, research has shown. Antibiotics may also affect magnesium absorption.

Which Medications Can Affect Magnesium Absorption?

You shouldn’t start taking a magnesium supplement without speaking with your healthcare provider, as magnesium supplements can interact with other medications.

The following drugs and supplements may interfere with magnesium absorption:

• Bisphosphonates (used to treat osteoporosis)

• Antibiotics

• Certain prescription drugs (those used for acid reflux or peptic ulcers)

• Diuretics (used to prevent fluid build-up)

• Proton pump inhibitors (PPIs) (used to treat heartburn)

• Zinc (high doses)

• Calcium

If you take one or multiple of these medications or supplements, a healthcare provider can advise you on how—or if—you should alter your routine to alleviate magnesium deficiency symptoms without causing other health issues. A healthcare provider will decide to adjust your routine or medications based on the severity of your magnesium deficiency.

Who is at risk for magnesium deficency?

While magnesium deficiency is common, it is rare to experience related symptoms. However, certain groups are at a greater risk for magnesium deficiency and may be prescribed a magnesium supplement, including:

• Older adults

• People with health conditions that cause GI symptoms

• People with type 2 diabetes

• Those with alcohol use disorder

Related: These Are the Supplements You Should Avoid Taking Together

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 magnesium deficiency, Gans said: “These symptoms are symptoms of a lot of things,” she explained. “It’s not like they’re unusual symptoms—they are common.” The following can be early symptoms of a magnesium deficiency:

• Loss of appetite

• Vomiting

• Nausea

• Fatigue

• Weakness

If you suspect you may have a magnesium deficiency, you may want to mention this to a healthcare provider and request blood work. “First, you should go and see your doctor, not just jump to the conclusion that you have a magnesium deficiency,” Gans said. A simple blood test can help them determine whether you’re deficient and to what extent.

People with magnesium inadequacy may benefit from a magnesium supplement, Gans explained. “A magnesium supplement is definitely something safe to take, but I would start it under the advice of your doctor,” she added.

Related: Does Magnesium Lower Blood Pressure?

How to Get More Magnesium Through Your Diet

When it comes to magnesium, it’s better to focus on getting enough through your diet, instead of adding new supplements or stopping ones you’re already taking for medical reasons, Gans said. “We should be looking to our diet first,” she explained.

The following foods are good sources of magnesium:

• Nuts

• Seeds

• Legumes

• Whole grains

• Green leafy vegetables (like spinach)

• Milk

• Yogurt

• Fortified foods, like 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 is increased for pregnant women, who should get 350 to 360 mg of magnesium daily.

For reference, a serving of raw spinach—100 grams—contains nearly 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 whole food groups to achieve specific sizes or extreme weight loss goals, but this can take a toll on the body, Gans said. “People on restrictive diets—it’s not surprising when they become deficient” in magnesium, she said.

Unless your healthcare provider tells you to, you don’t need to eliminate—or eat excess amounts of—any nutrient. If you’re otherwise healthy and generally eat a 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,” Gans said, “because we can get adequate amounts from our diet.”

What This Means For You

Many people don’t absorb enough magnesium due to certain medications they take, health conditions they have, or their age. People in these categories may benefit from adding a magnesium supplement to their routine or eating more magnesium-rich foods. High-fiber foods and certain medications can inhibit magnesium absorption, so work with a healthcare provider to make a plan to optimize your magnesium absorption.

Read the original article on Verywell Health.