Magnesium is an essential mineral needed for energy production, blood sugar control, blood pressure regulation, and maintaining healthy muscle and nerve function.
Many people struggle to meet their recommended daily magnesium intake, and poor metabolic health and impaired kidney function may trigger excess magnesium excretion, which can deplete magnesium levels within 24 hours.
Recognize the signs of magnesium deficiency and learn how the right dietary strategy can help you get enough magnesium.
What is magnesium?
Magnesium is needed for more than 600 biochemical pathways and cellular functions.
It’s the fourth most abundant mineral in the human body, and most magnesium is stored in bones and muscles.
Only around one percent of magnesium is found circulating in the blood, which explains why it can be challenging to accurately measure magnesium levels and diagnose potential magnesium deficiency with standard blood tests.
Unfortunately, most people don’t consume enough dietary magnesium to maintain healthy levels, greatly increasing the risk of becoming magnesium deficient.
Research published in Open Heart found that “Approximately 50 percent of Americans consume less than the Estimated Average Requirement (EAR) for magnesium, and some age groups consume substantially less.” 1
Watch the video below to learn how long magnesium stays in the body.
What does magnesium do for your body?
Magnesium plays a crucial role in maintaining a wide range of physiological functions.
Here are some key roles of magnesium:
- DNA and protein synthesis
- Energy production
- Muscle function
- Nerve impulse transmission
- Blood sugar control
- Blood pressure regulation
- Bone health
- Brain function
How long does magnesium stay in your body?
How long magnesium stays in the body depends on various factors, including your individual metabolism, kidney function, and dietary habits.
Compared to other nutrients, magnesium isn’t stored in the body for long periods.
“It’s estimated that magnesium remains in the body for around 40 hours in healthy individuals,” explains Dr. Berg. “However, a high-carb diet, kidney issues, and blood sugar imbalances can increase the rate of magnesium excretion and deplete a significant amount of body stores within 12 to 24 hours.”
The kidneys play a crucial role in regulating the reabsorption and excretion of magnesium, and individuals with poor kidney function tend to excrete more magnesium, leaving them at risk of deficiency.
Unfortunately, many individuals are unaware of impaired kidney function and the potential impact on their magnesium levels.
According to a report published by the Centers for Disease Control and Prevention (CDC), more than ten percent of US adults suffer from chronic kidney disease, and many of those affected are unaware they have it.2
Genetic predisposition, high blood pressure, obesity, diabetes, insulin resistance, and metabolic syndrome are primary risk factors for chronic kidney disease.
In addition, your dietary habits can significantly impact magnesium levels.
Regularly consuming too many carbs and sugars causes spikes in blood sugar and insulin levels, which stimulates the kidneys to excrete magnesium. This explains why individuals with diabetes and pre-diabetes are at increased risk of magnesium deficiency.
Dietary phytates–natural compounds classified as anti-nutrients–are found in grains and legumes. Phytates can bind to minerals such as magnesium, which inhibits intestinal magnesium absorption and can cause or exacerbate deficiency.
Signs of low magnesium
Because magnesium plays such a vital role in a wide range of cellular processes, magnesium deficiency can manifest through various signs and symptoms.
Common symptoms of inadequate magnesium stores include:
- Trouble falling or staying asleep
- Low exercise tolerance
- Tiredness
- Changes in blood pressure
- Muscle tightness or discomfort
- Fluctuating moods
- Irritability
- Sugar cravings
- Sluggish digestion
Side effects of too much magnesium
Magnesium toxicity is rare and almost never linked to dietary magnesium intake.
However, taking large doses of magnesium supplements can lead to side effects, including:
- Nausea and vomiting
- Low blood pressure
- Confusion
- Drowsiness
- Abdominal pain
- Diarrhea
Magnesium supplementation can also interact with certain medications, such as diuretics, antibiotics, and calcium channel blockers, and has been found to interfere with the effectiveness of drugs used to manage osteoporosis.
It’s important to discuss magnesium supplements with a healthcare provider if you are taking prescription medications or have underlying health issues.
Best sources of magnesium
Magnesium is found in many foods, and regularly eating magnesium-rich foods supports your well-being and promotes healthy magnesium levels.
Here are some of the best dietary sources of magnesium:
- Leafy green vegetables such as spinach, kale, Swiss chard, and mustard greens
- Seeds and nuts
- Avocado
- Dark chocolate
- Tofu
- Dairy products
- Oily fish
Magnesium supplements are amongst the most popular dietary supplements and are widely available.
Magnesium chloride, citrate, and glycinate are forms of magnesium that are generally well absorbed and widely used in supplements.
In contrast, magnesium hydroxide is commonly used in lower-cost supplements and may interfere with nutrient absorption, with a higher likelihood of causing gastrointestinal side effects.
How much magnesium can you take each day?
The recommended dietary allowance (RDA) for daily magnesium intake is between 310 and 360 mg for adult women and ranges from 400 to 420 mg for adult men.
However, the RDA is only based on preventing magnesium deficiency and doesn’t consider an individual’s health status, metabolism, and body size.
Maintaining adequate magnesium levels may involve a daily intake of 500 to 600 mg, depending on individual needs, and should be guided by a healthcare professional.
Key takeaways
Magnesium plays a vital role in health and is required for more than 600 cellular processes and metabolic pathways.
Magnesium doesn’t remain in the body for long and is typically excreted via the kidneys within 40 hours. However, poor kidney function and a high-carb diet can significantly accelerate magnesium loss, leaving many at risk of inadequate magnesium levels.
Increasing magnesium-rich foods can promote a healthy magnesium status, which is crucial for supporting muscle functions, energy production, and blood pressure regulation.
FAQ
1. How long does magnesium citrate stay in the body?
Magnesium citrate tends to remain in the body for around 40 hours in healthy individuals. However, people with a high-carb diet, blood sugar imbalances, poor kidney function, or metabolic syndrome may excrete magnesium citrate within 12 to 24 hours.
2. Does magnesium build up in your system?
No, magnesium doesn’t build up in the body of healthy individuals as excessive levels are eliminated via the urine. However, people with certain medical conditions may have a reduced ability to excrete magnesium, which increases the risk of excess magnesium levels in the body.
3. What are the side effects of taking too much magnesium?
Although magnesium is generally well tolerated, taking too much can cause diarrhea, abdominal pain, mental confusion, drowsiness, low blood pressure, and nausea.
4. How do you flush magnesium out of your body?
Your kidneys flush out excess magnesium levels via the urine to maintain magnesium balance.
If you suspect you have taken too much magnesium in supplemental form, it’s best to drink plenty of water to increase urine output and consult a healthcare provider.
5. Where does magnesium get stored in the body?
The majority of magnesium is stored in bones and muscle cells. Only around one percent of the body’s magnesium stores are found in the blood.
6. What happens when your body is low on magnesium?
Low magnesium levels may affect various physiological functions such as cellular activity, muscle contractions, nerve signaling, and enzymatic processes involved in energy metabolism and DNA maintenance.
7. What are the signs of low magnesium?
Possible indicators of low magnesium levels can include muscle tightness, tiredness, reduced physical endurance, digestive discomfort, blood pressure changes, and restlessness.
8. What are the benefits of magnesium?
Magnesium plays a vital role in numerous bodily functions, including muscle function, nerve signaling, and energy production. It also contributes to electrolyte balance and supports overall cellular health.
9. How much magnesium can I take?
The daily recommended dietary allowance (RDA) for magnesium is between 310 and 360 mg for adult women and ranges from 400 to 420 mg for adult men.
10. How often can I take magnesium supplements?
Because magnesium is excreted from the body within a few hours, it’s recommended to take a magnesium supplement daily to maintain magnesium balance.
However, it’s important to consult a healthcare provider to determine the appropriate dosage and duration based on personal health status and dietary intake.
