People with low levels of magnesium may have a higher risk of chronic degenerative diseases, such as Alzheimer’s disease, diabetes, and certain cancers, according to a 2024 study published in the European Journal of Nutrition.

While the study is small, the findings are a reminder of why magnesium an essential nutrient in your diet.

Low Levels of Magnesium Linked to Disease Risk

One of the most important role of magnesium is supporting the enzymes needed for copying and repairing DNA. However, magnesium’s impact on preventing DNA damage hasn’t been studied much.

For the study, researchers in Australia took blood samples from 172 middle-aged adults and checked their levels of magnesium, homocysteine, folate, and vitamin B12. They also evaluated markers of DNA damage.

Participants with lower levels of magnesium had higher levels of homocysteine, an amino acid that is metabolized from food. High levels of homocysteine in the blood have been linked to increased risk for DNA damage. Researchers say that damage could lead to neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease, as well as neural tube defects.

“We know magnesium is essential for normal DNA replication and helps form antioxidants, so it makes sense that this study found magnesium protects DNA against damage,” Maggie Moon, RD, a Los Angeles-based registered dietitian, told Verywell.

Why Magnesium Is Essential for Your Health

The human body needs adequate levels of magnesium for energy production, muscle contraction, and nerve transmission. Magnesium also contributes to the maintenance of normal bone density and supports a healthy immune system.

Magnesium deficiency can lead to muscle cramps, fatigue, and an irregular heart rhythm. Chronically low magnesium levels have been linked to higher risks of osteoporosis, hypertension, and type 2 diabetes.

Some research suggests magnesium could also promote better sleep quality and duration. Magnesium is also thought to help reduce cortisol levels and relieve symptoms of anxiety, both of which can contribute to better sleep.

How Much Magnesium Do You Need Every Day?

The recommended dietary allowance (RDA) for magnesium varies by age and sex. For example, adult men typically need about 400–420 milligrams per day, depending on age. Adult women need between 310 and 360 milligrams, depending on age and pregnancy status.

You can usually get enough magnesium through your diet. Leafy greens such as spinach and kale are excellent sources of magnesium, along with nuts and seeds, particularly almonds, cashews, and pumpkin seeds.

You can also get some magnesium from whole grains like brown rice and quinoa, as well as legumes such as black beans and lentils. Consider adding fatty fish like salmon and mackerel, as well as dairy products like yogurt, which also contribute some magnesium.

Do You Need a Magnesium Supplement?

Almost 50% of U.S. adults don’t get enough magnesium in their diet.

People with certain medical conditions—such as gastrointestinal diseases, diabetes, or chronic alcoholism—can also have impaired magnesium absorption. In these cases, people may need to take a supplement to keep their magnesium at adequate levels.

Athletes or people engaging in intense physical activity may also benefit from magnesium supplements because the mineral helps with muscle function and recovery. Older adults can have decreased absorption and increased excretion of magnesium, making it more likely they’ll need to take a supplement to keep their levels optimal.

Magnesium supplements come in various types. For example, magnesium oxide is common but not effectively absorbed by the body. Magnesium citrate, glycinate, and malate have higher solubility and bioavailability that allow for better absorption.