What happens to your body if you take magnesium every day?

January 4, 2026 •

4 min read

According to the National Institutes of Health, nearly half of Americans consume less magnesium than recommended from food alone, though total intakes are often higher with supplements. This article explores what happens to your body if you take magnesium every day, delving into the science behind this popular supplement.

Quick Summary

Taking daily magnesium can support nerve and muscle function, energy production, bone health, and sleep. However, excessive intake, especially from supplements, can cause gastrointestinal side effects and poses a risk of toxicity, particularly for those with impaired kidney function.

Key Points

Supports vital functions: Magnesium is essential for over 300 bodily functions, including nerve and muscle control, heart rhythm, and energy production.
Aids sleep and anxiety: Certain forms, like magnesium glycinate, can promote a calming effect on the nervous system, helping to improve sleep and reduce anxiety.
Beneficial for heart health: Consistent intake is linked to better blood pressure regulation and a lower risk of cardiovascular disease, though effects on blood pressure can be modest.
May ease digestion: Magnesium citrate and oxide can act as laxatives, effectively relieving constipation.
Potential side effects: High doses from supplements can cause mild to severe side effects, most commonly gastrointestinal issues like diarrhea and nausea.
Rare toxicity risk: Magnesium overdose (hypermagnesemia) is rare and almost always associated with excessive supplement intake and impaired kidney function.
Consult a professional: Before starting a daily supplement, especially for high doses, consult a doctor to determine need, dosage, and check for interactions.

The Multifaceted Role of Magnesium in the Body

Magnesium is an essential mineral involved in over 300 biochemical reactions in the human body, influencing everything from energy production to DNA synthesis. A healthy adult body stores approximately 25 grams of magnesium, with 50-60% residing in the skeletal system. This vital nutrient helps regulate muscle and nerve function, supports a healthy immune system, and is crucial for maintaining bone health. For many people, a balanced diet is sufficient to meet their magnesium needs, but a large portion of the population does not get enough from food sources alone. This has driven the widespread interest in daily magnesium supplementation.

The Daily Benefits of Magnesium Supplementation

For individuals with a documented deficiency or certain health concerns, consistent daily supplementation can offer significant health improvements. The effects, however, depend heavily on the individual's initial magnesium status and overall health.

Supports Sleep and Anxiety Reduction

Magnesium plays a calming role in the nervous system, which can aid in achieving better and more restful sleep. It may help prepare the mind and body for sleep by activating the parasympathetic nervous system. For those with anxiety, low magnesium levels have been linked to higher anxiety levels, and supplementation may help mitigate symptoms by influencing the body's stress response.

Promotes Heart Health

Magnesium is a key player in cardiovascular function, assisting with blood pressure regulation and maintaining a healthy heart rhythm. Deficiency is a known risk factor for cardiovascular problems, and consistent intake may reduce the risk of certain heart diseases and stroke. However, the blood pressure-lowering effect from supplementation is often modest.

Helps with Blood Sugar Regulation

Magnesium is involved in insulin signaling and glucose metabolism. Magnesium deficits are more common in people with insulin resistance and type 2 diabetes, possibly worsening the condition. Supplementation has been shown to potentially improve insulin sensitivity in individuals with low magnesium levels, though more research is needed.

Enhances Bone Strength

By helping to regulate calcium and vitamin D, magnesium is critical for healthy bone formation and maintaining bone mineral density. Adequate intake has been positively associated with higher bone density and a lower risk of osteoporosis, particularly in postmenopausal women.

Eases Digestive Issues

Certain forms of magnesium, such as magnesium citrate and oxide, have a laxative effect, drawing water into the bowels and stimulating bowel movements. For individuals with constipation, a daily dose can help promote regularity.

Potential Side Effects and Risks of Daily Magnesium

While generally safe for most healthy people when taken at recommended doses, high intakes of supplemental magnesium can lead to adverse effects.

Common Gastrointestinal Issues

The most common side effects of magnesium supplements are gastrointestinal, including nausea, diarrhea, and stomach cramping. These issues are more likely to occur with doses above 350 mg and with forms known for their laxative effects.

Risks of Excessive Intake (Hypermagnesemia)

Magnesium toxicity, or hypermagnesemia, is rare but can be dangerous. It is almost exclusively caused by high-dose supplements or medications, not from food sources, because healthy kidneys efficiently excrete excess magnesium. Risk is significantly higher for individuals with impaired kidney function. Severe symptoms include low blood pressure, muscle weakness, lethargy, confusion, irregular heartbeat, and, in extreme cases, cardiac arrest.

Choosing the Right Magnesium Supplement for You

With several forms available, choosing a supplement depends on your specific health goals and how your body reacts. The bioavailability (how well the body absorbs it) differs between forms.

Magnesium Supplement Comparison Table


Type of Magnesium	Primary Use/Benefit	Absorption Rate	Potential Side Effects
Magnesium Citrate	Promotes bowel regularity and eases constipation	Better absorbed than oxide	Can cause diarrhea, especially in higher doses
Magnesium Glycinate	Calming effects, aids sleep and anxiety	High bioavailability, easily absorbed	Less likely to cause GI upset
Magnesium Oxide	Common, but mainly for indigestion and constipation	Poor absorption	Strong laxative effect
Magnesium Malate	May boost energy by supporting cellular function	Readily absorbed	Generally well-tolerated
Magnesium L-Threonate	Focuses on brain and nerve function	Can cross blood-brain barrier	May cause mild drowsiness

Important Considerations Before Starting

Before adding a daily magnesium supplement to your routine, it is crucial to consult with a healthcare provider. They can assess your needs, recommend the appropriate dosage and form, and check for potential interactions with other medications you are taking, such as antibiotics, diuretics, or bisphosphonates. The tolerable upper intake level (UL) for supplemental magnesium is 350 mg for adults, but this does not apply to magnesium from food sources. Consistent intake is generally more effective for desired results than sporadic high doses. For further guidance on dietary intake and supplement use, the National Institutes of Health's Office of Dietary Supplements is an authoritative source.

Conclusion: Finding Your Daily Magnesium Balance

Taking magnesium daily can offer significant benefits for heart, bone, nerve, and mental health, particularly for those with low levels. The effects can include improved sleep, better mood regulation, and relief from constipation. However, it is essential to be mindful of potential side effects, particularly gastrointestinal distress from higher doses, and the rare but serious risk of toxicity. Choosing the correct form of magnesium for your needs and starting with a conservative dose is key. As always, a discussion with a healthcare professional can help you navigate the best approach for daily supplementation, ensuring you achieve the benefits safely and effectively.

Frequently Asked Questions

Yes, taking a magnesium supplement daily within the recommended dosage (up to 350 mg for adults from supplements) is generally considered safe for most healthy people. The kidneys regulate levels by excreting excess amounts.

Magnesium can be taken at any time, but some suggest taking it with a meal to improve absorption and minimize stomach upset. For better sleep, taking it in the evening is often recommended due to its calming effects.

It is highly unlikely to get too much magnesium from food. Healthy kidneys will filter out any excess from your diet. The risk of overdose is primarily from high-dose supplements.

The initial signs of excessive magnesium from supplements are often gastrointestinal, including diarrhea, nausea, and stomach cramps. These symptoms usually appear with doses over 350 mg.

The effects vary depending on the reason for supplementation. For issues like muscle cramps or anxiety, some relief may be felt relatively quickly, while addressing a long-term deficiency can take several months of consistent intake.

Magnesium glycinate is often recommended for reducing anxiety and improving sleep due to its high bioavailability and calming effects on the nervous system. It is also less likely to cause digestive issues.

Yes, magnesium can interfere with the absorption of some medications, including certain antibiotics, diuretics, and bisphosphonates. It's best to take them at least 2 hours apart. Always consult a doctor or pharmacist about potential interactions.