People with low levels of magnesium may have a higher risk of chronic degenerative diseases, such as Alzheimer’s disease, diabetes, and certain cancers, according to a 2024 study published in the European Journal of Nutrition.
While the study is small, the findings are a reminder of why magnesium an essential nutrient in your diet.
Low Levels of Magnesium Linked to Disease Risk
One of the most important role of magnesium is supporting the enzymes needed for copying and repairing DNA. However, magnesium’s impact on preventing DNA damage hasn’t been studied much.
For the study, researchers in Australia took blood samples from 172 middle-aged adults and checked their levels of magnesium, homocysteine, folate, and vitamin B12. They also evaluated markers of DNA damage.
Participants with lower levels of magnesium had higher levels of homocysteine, an amino acid that is metabolized from food. High levels of homocysteine in the blood have been linked to increased risk for DNA damage. Researchers say that damage could lead to neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease, as well as neural tube defects.
“We know magnesium is essential for normal DNA replication and helps form antioxidants, so it makes sense that this study found magnesium protects DNA against damage,” Maggie Moon, RD, a Los Angeles-based registered dietitian, told Verywell.
Why Magnesium Is Essential for Your Health
The human body needs adequate levels of magnesium for energy production, muscle contraction, and nerve transmission. Magnesium also contributes to the maintenance of normal bone density and supports a healthy immune system.
Magnesium deficiency can lead to muscle cramps, fatigue, and an irregular heart rhythm. Chronically low magnesium levels have been linked to higher risks of osteoporosis, hypertension, and type 2 diabetes.
Some research suggests magnesium could also promote better sleep quality and duration. Magnesium is also thought to help reduce cortisol levels and relieve symptoms of anxiety, both of which can contribute to better sleep.
How Much Magnesium Do You Need Every Day?
The recommended dietary allowance (RDA) for magnesium varies by age and sex. For example, adult men typically need about 400–420 milligrams per day, depending on age. Adult women need between 310 and 360 milligrams, depending on age and pregnancy status.
You can usually get enough magnesium through your diet. Leafy greens such as spinach and kale are excellent sources of magnesium, along with nuts and seeds, particularly almonds, cashews, and pumpkin seeds.
You can also get some magnesium from whole grains like brown rice and quinoa, as well as legumes such as black beans and lentils. Consider adding fatty fish like salmon and mackerel, as well as dairy products like yogurt, which also contribute some magnesium.
Magnesium-Rich Foods
Some of the best food sources of magnesium include:
- Spinach
- Almonds
- Black beans
- Quinoa
- Pumpkin seeds
- Avocado
- Tofu
Do You Need a Magnesium Supplement?
Almost 50% of U.S. adults don’t get enough magnesium in their diet.
People with certain medical conditions—such as gastrointestinal diseases, diabetes, or chronic alcoholism—can also have impaired magnesium absorption. In these cases, people may need to take a supplement to keep their magnesium at adequate levels.
Athletes or people engaging in intense physical activity may also benefit from magnesium supplements because the mineral helps with muscle function and recovery. Older adults can have decreased absorption and increased excretion of magnesium, making it more likely they’ll need to take a supplement to keep their levels optimal.
Magnesium supplements come in various types. For example, magnesium oxide is common but not effectively absorbed by the body. Magnesium citrate, glycinate, and malate have higher solubility and bioavailability that allow for better absorption.
What This Means For You
If you have concerns about whether you’re getting enough magnesium or you have symptoms of a deficiency, like muscle spasms, fatigue, or mood changes, talk to your healthcare provider to see if you would benefit from taking a supplement.
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The Vital Role of Magnesium in Health
Recent research emphasizes the significance of magnesium in reducing the risk of several chronic diseases, including Alzheimer’s, diabetes, and various types of cancer. Findings published in the European Journal of Nutrition highlight how lower magnesium levels correlate with increased disease risk, reinforcing the importance of including this nutrient in our diet.
Understanding the Link Between Magnesium Levels and Disease
Magnesium plays a critical role in numerous bodily functions, particularly in the enzymatic processes essential for DNA synthesis and repair. Despite its importance, research specifically investigating magnesium’s protective effects against DNA damage is limited.
In a study conducted in Australia, researchers analyzed blood samples from 172 middle-aged adults, assessing their magnesium, homocysteine, folate, and vitamin B12 levels alongside markers indicating DNA damage. The results indicated that participants with lower magnesium concentrations exhibited higher homocysteine levels—a marker linked to an increased risk of DNA damage and, consequently, neurodegenerative diseases.
“We know magnesium is essential for normal DNA replication and helps form antioxidants, so it makes sense that this study found magnesium protects DNA against damage,” said Maggie Moon, RD, a registered dietitian.
The Importance of Magnesium for Overall Health
Beyond its role in DNA health, magnesium is vital for energy production, muscle function, and nerve signal transmission. Adequate magnesium is essential for maintaining bone density and fostering a resilient immune system.
Deficiency in magnesium can lead to significant health issues such as muscle cramps, fatigue, irregular heart rhythms, and increases in the risk of serious conditions like osteoporosis, high blood pressure, and type 2 diabetes. Furthermore, preliminary research suggests that magnesium may assist in promoting better sleep quality and managing stress levels, both of which contribute to overall well-being.
Daily Magnesium Requirements
The daily recommended dietary allowance (RDA) for magnesium varies by age and gender. Generally, adult men require approximately 400 to 420 milligrams daily, while adult women need between 310 and 360 milligrams depending on their age and pregnancy status.
Diet is typically the best source for obtaining sufficient magnesium. Foods rich in magnesium include:
- Leafy greens (e.g., spinach and kale)
- Nuts (especially almonds and cashews)
- Seeds (such as pumpkin seeds)
- Whole grains (like brown rice and quinoa)
- Legumes (including black beans and lentils)
- Fatty fish (like salmon and mackerel)
- Dairy products (such as yogurt)
Considering Magnesium Supplements
It is estimated that nearly 50% of adults in the U.S. may not consume adequate magnesium through diet alone. Certain medical conditions, such as gastrointestinal diseases or diabetes, can impair magnesium absorption, potentially necessitating supplementation.
Those engaging in high levels of physical activity may also benefit from magnesium supplements to enhance muscle recovery and function. Older adults, given their tendency toward diminished absorption and increased excretion of magnesium, may also require supplementation to maintain optimal levels.
When considering magnesium supplements, it is important to note the type of magnesium used. Common forms such as magnesium oxide are less absorbable, while forms like magnesium citrate and glycinate are more bioavailable, ensuring better absorption and effectiveness.
What This Means for You
If you’re concerned about your magnesium intake or are experiencing symptoms of deficiency—such as muscle spasms, fatigue, or mood changes—consulting a healthcare provider can help determine whether supplementation is right for you.
