Need More Magnesium?

2 min

As much as a third of the population in developed nations may be deficient in magnesium, a vital mineral that we need for hundreds of biological processes. Although magnesium is readily available from a variety of foods, highly processed foods don’t provide sufficient amounts. Even for those who eat fresh foods, modern agricultural methods have caused a decrease in the magnesium content of our crops. If you have kidney disease or chronic intestinal conditions, or consume too much alcohol, you may also be at risk for magnesium deficiency.  So yes, it’s entirely possible that you need more magnesium.

A 2006 study by Northwestern University researchers found that a diet rich in magnesium appears to protect against metabolic syndrome, a combination of risk factors that can lead to diabetes, heart disease, and stroke. Similar results, published in 2005 by researchers at Boston’s Brigham and Women’s Hospital, showed that women with the highest intake of magnesium had a 27 percent lower incidence of metabolic syndrome. Having three of the following abnormalities can indicate metabolic syndrome: high blood pressure, low HDL (“good”) cholesterol, high triglycerides, high blood sugar and abdominal obesity.

The Northwestern study included 4,637 men and women who were between the ages of 18 and 30 when they were recruited. After following the group for 15 years, the research team found that about 600 had developed metabolic syndrome. When they looked at the participants’ magnesium intake over the 15 years, they found that those whose magnesium intake was highest had a 31 percent lower risk of developing metabolic syndrome than participants whose magnesium intake was lowest.

Magnesium is plentiful in whole grains, leafy green vegetables (spinach is a great source), as well as almonds, cashews and other nuts, avocados, beans, whole soybeans, and halibut. You can also take supplemental magnesium. I recommend taking half the amount of magnesium as calcium. Look for magnesium citrate, chelate, or glycinate. Avoid magnesium oxide, which can be irritating. High doses will cause a laxative effect or diarrhea.

It’s not clear what the optimal dosage of magnesium is for those at elevated risk of diabetes or heart disease.

While getting adequate magnesium is important, don’t rely on it alone to protect against metabolic syndrome, diabetes, and heart disease. To significantly lower risks, you should eat a healthy, balanced diet, exercise regularly, control your weight, and avoid smoking. My anti-inflammatory diet is a good place to begin.

Andrew Weil, M.D.

Sources
DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. doi: 10.1136/openhrt-2017-000668corr1. PMID: 29387426; PMCID: PMC5786912. pmc.ncbi.nlm.nih/articles/PMC5786912/

He K, Liu K, Daviglus ML, Morris SJ, Loria CM, Van Horn L, Jacobs DR Jr, Savage PJ. Magnesium intake and incidence of metabolic syndrome among young adults. Circulation. 2006 Apr 4;113(13):1675-82. doi: 10.1161/CIRCULATIONAHA.105.588327. Epub 2006 Mar 27. PMID: 16567569. pubmed.ncbi.nlm.nih/16567569/

Song Y, Manson JE, Cook NR, Albert CM, Buring JE, Liu S. Dietary magnesium intake and risk of cardiovascular disease among women. Am J Cardiol. 2005 Oct 15;96(8):1135-41. doi: 10.1016/j.amjcard.2005.06.045. Epub 2005 Aug 29. PMID: 16214452. pubmed.ncbi.nlm.nih/16214452/

Originally posted June 2006. Updated May 2025.