What happens to your body when you take magnesium every day?: A Deep Dive

October 4, 2025 •

4 min read

According to dietary surveys, nearly half of American adults do not consume the recommended amount of magnesium, an essential mineral for optimal health. This makes understanding what happens to your body when you take magnesium every day? crucial for improving your overall well-being and preventing potential deficiencies.

Quick Summary

Daily magnesium intake supports heart health, bone density, and muscle function by regulating hundreds of key bodily processes. It also aids in managing anxiety, stress, and sleep, but excessive consumption can cause gastrointestinal distress and, in rare cases, toxicity.

Key Points

Supports Sleep: Daily magnesium helps regulate sleep-promoting neurotransmitters like GABA and melatonin, improving sleep duration and quality.
Reduces Stress: Consistent intake helps regulate stress hormones like cortisol and calms the nervous system, which can alleviate symptoms of anxiety.
Strengthens Bones: Magnesium plays a pivotal role in regulating calcium and Vitamin D, making it vital for maintaining bone mineral density and preventing osteoporosis.
Boosts Heart Health: It helps maintain a healthy heart rhythm, regulates blood pressure, and supports vascular function, lowering the risk of cardiovascular disease.
Enhances Muscle Function: Magnesium is essential for proper muscle contraction and relaxation, which helps prevent spasms, cramps, and post-exercise muscle soreness.
Can Cause GI Distress: Higher amounts of magnesium supplements, especially citrate and oxide, can cause gastrointestinal side effects like diarrhea and stomach cramps.
Consult a Doctor: It's crucial to speak with a healthcare provider before taking daily magnesium, especially if you have pre-existing health conditions or take other medications.

Magnesium is a vital mineral that serves as a cofactor in over 300 enzyme systems regulating a diverse range of biochemical reactions in the body. From energy production to muscle and nerve function, its importance cannot be overstated. When consistently taken every day, either through diet or supplementation, the benefits can be far-reaching, but so too are the risks of consuming more than your body needs.

The Many Health Benefits of Daily Magnesium

For most people who are deficient, daily magnesium intake can lead to a cascade of positive effects as the body's mineral reserves are replenished.

Improved Sleep Quality

Magnesium plays a critical role in calming the nervous system to prepare the body for sleep. It helps to regulate neurotransmitters like Gamma-aminobutyric acid (GABA), which acts as the brain's main "off switch," promoting relaxation. For older adults, supplementation has been shown to improve sleep duration and reduce the time it takes to fall asleep.

Reduced Anxiety and Stress

Magnesium intake helps regulate cortisol, the body's primary stress hormone, and balances neurotransmitter activity to reduce hyperexcitability. The calming effects are particularly noted with magnesium glycinate, a form that includes the amino acid glycine, which is known for its relaxing properties. Research suggests that low magnesium levels may exacerbate anxiety and depression, making consistent intake essential for mental well-being.

Enhanced Bone Health

While calcium and Vitamin D get most of the attention for bone health, magnesium is equally important. Approximately 50-60% of the body's magnesium is stored in the bones, and it is a key component in regulating both calcium and Vitamin D levels. Studies have shown that higher magnesium intake is associated with higher bone mineral density, particularly in older adults, and may help prevent osteoporosis.

Cardiovascular Support

Daily magnesium intake is crucial for heart health by supporting a healthy rhythm and helping to regulate blood pressure. As a natural calcium blocker, it helps relax the walls of blood vessels, contributing to lower blood pressure. Studies have found an inverse relationship between higher magnesium consumption and the risk of ischemic heart disease and stroke.

Migraine Prevention

Low magnesium levels have been linked to factors that promote headaches, including neurotransmitter release and blood vessel constriction in the brain. For individuals who experience chronic migraines, especially those with aura or menstrually-related migraines, daily magnesium supplementation may reduce the frequency and intensity of attacks. It is considered a safe and inexpensive preventive strategy.

Optimized Muscle and Nerve Function

Magnesium is essential for proper muscle contraction and relaxation. It competes with calcium to prevent excessive and prolonged muscle contractions, which helps prevent cramps and spasms. In addition, it facilitates nerve signal transmission throughout the body, helping to regulate nervous system activity.

Better Blood Sugar Regulation

Magnesium is a critical cofactor in glucose metabolism and insulin sensitivity. Low magnesium levels are common in people with insulin resistance and Type 2 diabetes, as the body excretes more magnesium through urine. Consistent daily intake can improve insulin signaling and glycemic control, reducing the risk of developing or worsening Type 2 diabetes.

Potential Side Effects of Excessive Consumption

While generally safe when taken within recommended limits, consuming too much supplemental magnesium can cause side effects.

Common Gastrointestinal Issues

Diarrhea: This is the most frequently reported side effect of magnesium supplements, particularly with forms like magnesium citrate, chloride, and oxide. It works by drawing water into the intestines to soften stools.
Nausea, vomiting, and abdominal cramps: These can occur with excessive intake.

Severe Magnesium Toxicity (Hypermagnesemia)

This is rare from oral supplements alone but can occur with very high consumption or in individuals with impaired kidney function, which prevents them from effectively clearing excess magnesium. Symptoms include:

Low blood pressure (hypotension)
Muscle weakness
Breathing difficulties
Abnormal heart rhythm
Confusion
Cardiac arrest in extreme cases

How to Choose the Right Magnesium Supplement

With many forms available, choosing the right supplement depends on your specific health goals and digestive sensitivity. Here is a comparison of some common types:


Feature	Magnesium Citrate	Magnesium Glycinate	Magnesium Oxide	Magnesium L-Threonate	Magnesium Malate
Absorption Rate	Good	Excellent, highly bioavailable	Poor	Excellent, especially for brain cells	Good, easily absorbed
Primary Use	Constipation relief	Anxiety, sleep	Indigestion, migraines	Brain health, memory	Muscle cramps, energy
Side Effects	Often used as a laxative, can cause diarrhea	Gentle on the digestive system	May cause digestive upset	Generally mild, well-tolerated	Easy on the stomach

Conclusion: Is Daily Magnesium Right for You?

Taking magnesium daily can offer significant benefits for your sleep, mood, cardiovascular health, and bone density, particularly if you have a known deficiency. For most people, a balanced diet rich in magnesium-containing foods like leafy greens, nuts, seeds, and whole grains is sufficient. However, those with specific health conditions or dietary limitations may benefit from a daily supplement. If you decide to supplement, it is critical to consult a healthcare provider first to determine the right form and amount for your needs and to avoid potential interactions with medications. For more detailed information on magnesium and health, visit the National Institutes of Health's Office of Dietary Supplements webpage. Consistent and appropriate intake, rather than excessive amounts, is the key to unlocking magnesium's full potential for a healthier body.

Frequently Asked Questions

If you are not deficient in magnesium, daily supplementation within recommended guidelines is generally safe, as your kidneys will excrete excess amounts. However, very high amounts could still cause gastrointestinal side effects or, in rare cases, more serious health issues.

The initial signs of excessive magnesium intake are usually gastrointestinal, including diarrhea, nausea, vomiting, and abdominal cramps. With much higher amounts, symptoms can progress to more serious issues like low blood pressure, muscle weakness, and confusion.

For those with mild anxiety, taking magnesium every day, especially the glycinate form, is often considered safe and may be effective. It helps regulate calming neurotransmitters and stress hormones. However, consult a healthcare provider for guidance and to rule out other causes of anxiety.

Yes, certain forms of magnesium, most notably magnesium citrate and magnesium oxide, are effective laxatives and can help with occasional constipation. They work by drawing water into the intestines to soften stool and stimulate bowel movements.

The ideal timing for magnesium intake can depend on the desired effect. For better sleep, many people take magnesium in the evening, about 30-60 minutes before bed. For general health benefits, taking it with food can help minimize digestive upset and improve absorption.

Yes, magnesium can interact with certain medications. It can reduce the absorption of some antibiotics, such as tetracyclines and quinolones, and can also interfere with diuretics and blood pressure medications. Always inform your doctor about all supplements you are taking.

People with gastrointestinal diseases like Crohn's or celiac disease, those with Type 2 diabetes, individuals with alcohol dependence, and older adults are at a higher risk of having low magnesium levels. Poor dietary intake and certain medications can also increase this risk.

Magnesium is crucial for muscle function, including contraction and relaxation. Supplementing may help reduce the frequency of muscle cramps and aid in recovery after intense exercise by reducing inflammation and promoting tissue repair.

Consult with a healthcare professional to determine an appropriate amount of supplemental magnesium for your individual needs. The amount you get from food is not typically associated with the same risk of toxicity as excessive supplementation because the kidneys can excrete the excess.