Magnesium deficiency, or hypomagnesemia, is much more common than hypermagnesemia, especially in otherwise healthy individuals. Some research indicates that 10–30 percent of people have low levels of magnesium. Too much selenium causes selenosis, a condition that, in its mildest form, can lead to loss of hair and nails. What does the Department of Health and Social Care advise? It’s thought magnesium deficiency impacts bone cells and crystal formation, and increases inflammation. 64 Which magnesium supplement is best for me? Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or migraine episodes.

Magnesium also helps muscle function too as it’s needed for muscle contraction and relaxation, including those in your heart. 12ELDerawi WA, et al. (2018). The effects of oral magnesium supplementation on glycemic response among type 2 diabetes patients.

Moretti A, et al. (2021). What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. Still, more recent, high quality studies are needed to determine whether this mineral can improve symptoms regardless of your magnesium levels. SummaryYou should be able to get all the phosphorus you need from your daily diet. What happens if I take too much phosphorus? In addition to recommended amounts, there are also established Tolerable Upper Intake Levels for magnesium specifically from supplements. A 6-week randomized controlled trial including participants with depression found that 500 mg of magnesium daily alleviated depressive and anxiety symptoms in as little as 2 weeks ( 14). Magnesium supplements, particularly magnesium citrate, sulfite, hydroxide, and oxide, are thought to be an effective treatment for occasional constipation.

One study found that taking 300 mg of magnesium daily helped decrease bloating, depression, and anxiety in college students with PMS compared with a control group ( 35). Low levels of magnesium have been linked to migraine, a condition characterized by intense, recurring headaches ( 2). Magnesium Oxide, Bulking Agents (Microcrystalline Cellulose, Hydroxypropylmethyl Cellulose), Zinc Gluconate, Magnesium Citrate, Vitamin C (Ascorbic Acid), Anti caking Agents (Magnesium Stearate, Stearic Acid, Silicon Dioxide, Rice Protein), Selenium Yeast, Tablet Coating (Shellac, Isomalt, Glycerol, Calcium Carbonate, Colour: Curcumin, Citric Acid), Vitamin E Acetate Preparation (d-alpha Tocopherol Acetate), Copper Gluconate, Vitamin D3 Preparation (Maltodextrin, Ethyl Cellulose, Tocopherol Rich Extract, Medium Chain Triglycerides, Cholecalciferol), Pyridoxine Hydrochloride, Thiamine Hydrochloride, Riboflavin, Vitamin B12 Preparation (Mannitol, Cyanocobalamin), Folic Acid, Potassium Iodide, Chromium Chloride.

What happens if I consume too much magnesium?

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.