Is Magnesium Chloride OK to Drink? Understanding the Risks and Benefits

January 2, 2026 •

4 min read

More than half of Americans may not be getting enough magnesium from their diet alone, leading many to consider supplements like magnesium chloride. However, when considering consumption, a critical question arises: is magnesium chloride ok to drink? While it can be a highly absorbable dietary supplement for deficiency, understanding the right dosage and potential side effects is crucial.

Quick Summary

Magnesium chloride can be a safe oral supplement when used correctly to address deficiency. High doses may cause laxative effects or toxicity, especially for those with kidney issues, necessitating medical guidance.

Key Points

Generally Safe for Most: In a food-grade supplement form and at appropriate doses, magnesium chloride is safe for most healthy adults to drink.
High Absorbability: It is a highly soluble form of magnesium, making it well-absorbed by the body when dissolved in water.
Laxative Effect: High doses frequently cause diarrhea, as magnesium pulls water into the intestines. This effect can be used intentionally for constipation but is a common side effect.
Risk of Toxicity: While rare in healthy people, excessive intake can lead to magnesium toxicity (hypermagnesemia), which is dangerous, especially for those with impaired kidney function.
Medical Consultation is Key: Always consult a healthcare provider before starting magnesium chloride supplementation, particularly if you have kidney or heart conditions, or take other medications.
Dosage Matters: Adhere to the recommended daily upper intake limit of 350 mg for supplemental magnesium unless otherwise directed by a doctor.

What is Magnesium Chloride?

Magnesium chloride is a salt compound composed of magnesium and chlorine. Unlike common table salt (sodium chloride), it is a source of elemental magnesium used for various purposes, including as a dietary supplement and in some food products. It is highly soluble, meaning it dissolves easily in water, which makes it effective for oral intake and absorption by the body.

The Importance of Magnesium

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the human body. It plays a critical role in vital functions such as:

Muscle and nerve function
Energy production
Bone health
Regulation of blood pressure and blood sugar

When is Drinking Magnesium Chloride Safe?

For most healthy individuals, drinking a properly dosed, food-grade magnesium chloride supplement dissolved in water is considered safe and effective for increasing magnesium intake. It is often recommended by healthcare providers to correct a magnesium deficiency or to address specific health concerns, such as constipation. It is important to distinguish between food-grade supplement products and industrial-grade magnesium chloride, which is not intended for human consumption.

Potential Risks and Side Effects of Oral Consumption

While generally safe in appropriate amounts, consuming magnesium chloride, particularly in large doses, can lead to side effects.

Common Side Effects

Diarrhea: Magnesium has a laxative effect, as unabsorbed salts in the intestines draw water in, softening stool. This is a common and dose-dependent side effect, often the primary reason people use it for constipation.
Nausea and Stomach Cramps: Some individuals may experience gastrointestinal discomfort, including nausea and cramping. Taking the supplement with food can help reduce these symptoms.

Serious Risks (Magnesium Toxicity)

Magnesium toxicity, or hypermagnesemia, is rare in healthy people with normal kidney function because excess magnesium is excreted in urine. However, it is a serious risk when large amounts are consumed, especially in individuals with impaired kidney function. Symptoms of hypermagnesemia can be severe:

Low blood pressure
Dizziness or fainting
Confusion or lethargy
Muscle weakness
Slowed breathing or irregular heartbeat

Recommended Dosage and Safe Practices

For adults, the National Academy of Medicine recommends an upper intake limit of 350 mg of supplemental magnesium per day. A healthcare provider may recommend a higher dose to treat a specific condition, but this should only be done under medical supervision.

When consuming magnesium chloride, consider these safe practices:

Start with a low dose: Begin with a smaller amount to assess your body's reaction and minimize potential side effects like diarrhea.
Mix thoroughly: Dissolve the powder or crystals completely in a glass of water or juice to ensure even distribution and aid absorption.
Consult a professional: Talk to your doctor before starting any new supplement, especially if you have pre-existing health conditions or take other medications.

Comparison: Magnesium Chloride vs. Other Magnesium Forms


Feature	Magnesium Chloride	Magnesium Citrate	Magnesium Oxide
Absorption Rate	High, well-absorbed in the gut.	High, easily absorbed.	Poor, low absorption rate.
Common Use	Supplement for deficiency, muscle support.	Popular supplement, laxative at high doses.	Laxative, antacid.
Laxative Effect	Strong, dose-dependent.	Strong, often used specifically for constipation.	Pronounced, due to low absorption.
Bioavailability	Good, especially when dissolved in liquid.	Excellent, one of the most bioavailable forms.	Low, requiring larger doses.
Side Effects	Gastrointestinal upset, diarrhea at high doses.	Can cause significant diarrhea.	More likely to cause diarrhea due to poor absorption.

Who Should Avoid Drinking Magnesium Chloride?

Certain individuals should avoid or be extremely cautious when considering drinking magnesium chloride:

Individuals with kidney disease: The kidneys are responsible for clearing excess magnesium from the body. Impaired function can lead to a dangerous buildup of magnesium, increasing the risk of toxicity.
Those with heart conditions: High doses of magnesium, especially when administered intravenously, can affect blood pressure and heart rhythm. People with pre-existing heart conditions should exercise caution.
People on certain medications: Magnesium can interact with various drugs, including some antibiotics (like tetracycline) and blood pressure medications, reducing their effectiveness.
Individuals with digestive disorders: Conditions like Crohn's or ulcerative colitis can be impacted by the laxative effect of magnesium supplements.

Conclusion

Drinking magnesium chloride, when in a food-grade supplemental form and within recommended doses, is generally safe for most healthy adults seeking to address a magnesium deficiency. It is a highly absorbable form that can offer numerous health benefits, including supporting muscle and nerve function. However, the potential for gastrointestinal side effects, particularly diarrhea, increases with higher dosages. More serious risks, including magnesium toxicity, exist, especially for individuals with compromised kidney function. It is imperative to consult with a healthcare provider before beginning a magnesium regimen to ensure it is appropriate and to determine a safe and effective dosage for your specific needs. Relying on reliable information from sources like the National Institutes of Health can help you make informed decisions regarding supplement use.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before taking any new supplement.

Visit the NIH Office of Dietary Supplements for more information on magnesium.

Frequently Asked Questions

Yes, but you should only drink it daily if it's within a safe dosage and under the guidance of a healthcare professional. For supplemental magnesium, the upper intake level for adults is 350 mg daily. Long-term use should be monitored, especially if you have existing health conditions.

For oral consumption, dissolve the food-grade magnesium chloride powder or crystals completely in a glass of water or juice. Always follow the specific instructions and dosages on the product label or as directed by a healthcare provider.

For supplemental magnesium, exceeding the upper intake level of 350 mg per day without medical supervision is considered possibly unsafe. Very high doses can lead to magnesium toxicity, with symptoms including nausea, vomiting, and confusion.

No, they are different compounds. Magnesium chloride (MgCl2) is distinct from Epsom salt (magnesium sulfate). While both are magnesium salts, they have different chemical compositions and absorption characteristics.

Yes, hard water, which has a high mineral content, can be a source of magnesium. However, the amount varies widely, and it may not be a reliable source for correcting a deficiency.

Magnesium chloride often has a laxative effect, particularly at higher doses, and can cause diarrhea. This is because it pulls water into the intestines. If this occurs, a lower dose may be needed.

No, people with impaired kidney function should not take magnesium chloride or other magnesium supplements unless specifically approved and supervised by a doctor. The kidneys clear excess magnesium, and improper function can lead to dangerous toxicity.