Migraine trials use forms providing 400–600 mg/day for 3–4 months; monitor diarrhea and kidney function
Reviewed · Published
Magnesium
Participates in more than 300 enzyme reactions, neuromuscular function, and bone metabolism.
Established functions
- Participates in more than 300 enzyme reactions, neuromuscular function, and bone metabolism.
Dietary sources
- almonds
- soybeans
- spinach
Claims and evidence
Claims that Magnesium alone prevents or treats disease, or invariably improves health without deficiency, are unsupported.
Japanese reference amounts
- Japanese adults (age and sex as specified): Adult men 320–370 mg/day; women 260–290 mg/day (RDA)
Amounts studied
- Migraine trials use forms providing 400–600 mg/day for 3–4 months; monitor diarrhea and kidney function
Tolerable upper limits
- Adults: 350 mg/day from supplements and medicines, excluding food
Forms and bioavailability
Supplement forms: magnesium citrate, magnesium oxide
- Citrate tends to be better absorbed than oxide; compare elemental magnesium.
Safety and interactions
Adverse effects
- diarrhea
- cramps; hypermagnesemia in renal failure
Medicine and nutrient interactions
- antibiotics, bisphosphonates, diuretics
Contraindications and cautions
- Do not self-supplement with severe kidney impairment.
Practical selection
- Compare Magnesium amount per serving, form, allergens, and batch testing; prefer a single-ingredient product suited to the intended use.
Sources and review
- Dietary Reference Intakes for Japanese (2025)Ministry of Health, Labour and Welfare (Japan)
- NIH ODS mineral fact sheetsNIH Office of Dietary Supplements
Daiki Minaki (editorial and evidence review) ·