Magnesium Mineral Supplements

What Are Magnesium Gummies Good For?

Magnesium Gummies


Magnesium gummies are a supplemental form of magnesium delivered in a chewable gummy format. Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. It helps regulate muscle and nerve function, blood sugar levels, blood pressure, and bone health.

Magnesium gummies provide a convenient and tasty way to increase magnesium intake, especially for those who don’t get enough from dietary sources alone. The gummies are made with a gelatin base along with magnesium compounds like magnesium citrate, magnesium oxide, or magnesium glycinate. They often contain additional vitamins and minerals as well.

Compared to traditional magnesium tablets or capsules, gummies can be easier to swallow for some people. The flavoring makes them a more palatable option. Gummies bypass the GI tract and get absorbed directly into the bloodstream through membranes in the mouth. This enhances bioavailability compared to some other forms.

Magnesium gummies have grown in popularity in recent years among adults and kids alike. They provide a supplemental boost of this critical mineral in a portable, chewable form.

Benefits of Magnesium

Magnesium is an essential mineral that plays a crucial role in many bodily functions. One of the key benefits of magnesium is its ability to improve sleep quality.

Magnesium helps regulate neurotransmitters that induce sleep, such as melatonin. It also binds to gamma-aminobutyric acid (GABA) receptors. GABA is an inhibitory neurotransmitter that promotes relaxation and sleep.

Studies show that magnesium supplementation can help people fall asleep faster, sleep longer, and have better sleep efficiency. This is especially beneficial for those with insomnia or trouble sleeping.

Magnesium also helps relax muscles during sleep. Deficiency can cause cramping or restless legs that disrupt sleep. Supplementing with magnesium has been shown to reduce leg cramps at night that interfere with sleep quality.

In summary, magnesium is critical for quality sleep. It activates sleep-inducing neurotransmitters, relaxes muscles, and provides overall calming effects. Getting adequate magnesium can help many people achieve more restful, uninterrupted sleep.

Magnesium Deficiency

Magnesium deficiency is surprisingly common. Studies estimate that up to 68% of adults do not consume enough magnesium from their diets. Certain groups are at an even higher risk of deficiency:

  • Up to 80% of people with diabetes are deficient in magnesium.

  • Between 65-90% of pregnant women do not meet the RDA for magnesium.

  • Up to 60% of postmenopausal women are deficient.

  • Up to 60% of the elderly population is magnesium deficient.

  • Athletes and people who exercise extensively lose more magnesium through sweat. They require higher intakes to avoid deficiency.

  • People with gastrointestinal disorders like celiac disease are at higher risk due to impaired nutrient absorption.

  • Chronic alcoholics are often deficient due to poor diet and gut issues.

  • Certain medications like diuretics, antibiotics, and proton pump inhibitors can deplete magnesium levels.

Magnesium deficiency is widespread, especially among high-risk groups like the elderly, pregnant women, and people with medical conditions or taking certain medications. Ensuring adequate magnesium intakes through diet and supplementation can help correct this common deficiency.

Symptoms of Deficiency

Magnesium deficiency can cause various symptoms, some of the most common include:

  • Muscle cramps and spasms – Low magnesium levels can lead to muscle tightness, involuntary muscle contractions, and painful cramping. This is because magnesium plays an important role in muscle contraction and nerve function. Deficiency disrupts proper muscle function.

  • Fatigue and weakness – Magnesium aids in energy production and fights fatigue. Without adequate magnesium, you may feel constantly tired and weak. Your body struggles to produce energy efficiently.

  • Trouble sleeping – Magnesium promotes sleep by supporting production of neurotransmitters that induce relaxation. Deficiency can lead to insomnia and sleep disruptions. Magnesium also helps regulate melatonin, which controls sleep-wake cycles.

  • Anxiety and irritability – Magnesium has a calming effect on the nervous system. Low levels are linked to increased anxiety, restlessness, agitation, and sensitivity to stress.

  • High blood pressure – Magnesium helps regulate blood pressure by dilating blood vessels. Deficiency can raise blood pressure levels.

  • Abnormal heart rhythms – Magnesium plays an electrolyte role in regulating heartbeat. Lack of magnesium can cause arrhythmias like atrial fibrillation.

  • Muscle spasms, cramps, fatigue, and weakness seem to be the most common and noticeable symptoms of magnesium deficiency for most people. Monitoring for these symptoms can help identify if you need more magnesium.

Who Can Benefit from Magnesium Gummies?

Magnesium gummies can benefit several groups who are at higher risk for deficiency:


Athletes have higher magnesium requirements to support energy production and muscle function during exercise. Sweating can also lead to magnesium loss. Athletes are at risk for deficiency, muscle cramps, and impaired performance without adequate magnesium intake. Magnesium supplements like gummies can help athletes meet increased needs.

Pregnant Women

Pregnancy increases magnesium demands to support fetal development and maternal health changes. Morning sickness and inadequate diet can also lead to low magnesium levels. Magnesium deficiency during pregnancy is associated with complications like preeclampsia and preterm birth. Magnesium gummies can help pregnant women avoid deficiency.

Elderly Adults

Magnesium absorption, intake, and retention often decline with age. Various medications and health conditions can also deplete magnesium levels in the elderly. Magnesium deficiency is prevalent in aging adults, contributing to bone loss, heart issues, and impaired neurological function. Magnesium supplementation can benefit the elderly by addressing increased needs.

Recommended Daily Intake

The recommended dietary allowance (RDA) for magnesium varies based on age and gender.

  • For adult men aged 19-30 years, the RDA is 400-420 mg per day. This amount increases to 420-430 mg for men aged 31 years and older.

  • For adult women aged 19-30 years, the RDA is 310-320 mg per day. This increases to 320-360 mg for women aged 31 years and older.

  • Pregnant women have increased magnesium needs. The RDA is 350-400 mg per day during pregnancy.

The RDAs are higher than the estimated average requirements, to cover the needs of 97-98% of the population. People with certain medical conditions like diabetes may need even higher intakes.

magnesium gummies

Magnesium in Food

Magnesium is found naturally in many foods. The best food sources of magnesium include:

  • Dark leafy greens like spinach, kale, and Swiss chard. These are excellent sources, providing 150-300mg per cooked cup.

  • Nuts and seeds like almonds, cashews, pumpkin seeds, and sunflower seeds. An ounce of nuts or seeds contains around 80mg.

  • Fish like mackerel and salmon. A 3-ounce serving of salmon has around 50mg.

  • Legumes including beans, lentils, peas, and soybeans, which provide around 75mg per cooked cup.

  • Whole grains like oats, brown rice, buckwheat, and quinoa, with around 50mg per cooked cup.

  • Avocados have around 45mg per medium fruit.

  • Bananas, with around 40mg.

  • Low-fat dairy like yogurt and milk provides around 40mg per cup.

Eating a balanced diet with magnesium-rich foods can help you meet your daily needs and avoid deficiency. Those with deficiencies may benefit from magnesium supplements in addition to dietary sources.

Benefits vs. Risks

Magnesium gummies are generally considered safe for most people when taken appropriately. The magnesium is well absorbed and utilized by the body.

Some potential side effects can include:

  • Diarrhea
  • Upset stomach
  • Cramping

Too much magnesium can also interact with some medications like antibiotics and diuretics. Very high doses can potentially lead to dangerously low blood pressure, irregular heartbeat, and respiratory depression.

However, at standard supplemental doses, magnesium is quite safe for healthy individuals. Pregnant women and people with kidney disorders should consult a doctor before taking magnesium supplements.

Overall, magnesium gummies provide an effective and convenient way to increase magnesium intake without significant risks for most people. Mild gastrointestinal discomfort may occur if consuming too much at once. It’s best to start with low doses and increase slowly as tolerated. Consulting a healthcare provider can ensure appropriate and safe use.


The typical dosage range for magnesium gummies is between 100-400 mg per day. Most magnesium gummies contain about 100-150 mg of elemental magnesium per serving.

The proper dosage depends on your age, gender, and health conditions:

  • Adults: The recommended dietary allowance (RDA) for magnesium is 310-420 mg per day for men and 310-320 mg per day for women. Most people can benefit from taking a 100-150 mg magnesium gummy once or twice daily.

  • Children: The RDA is 80-240 mg per day depending on age. Always follow dosing instructions based on your child’s age and weight. Children’s magnesium gummies usually contain about 50 mg per gummy.

  • Pregnancy: Pregnant women need slightly higher magnesium intakes of 350-400 mg per day. Taking one 150 mg magnesium gummy daily can help meet increased needs.

  • Seniors: Older adults should aim for 320-420 mg magnesium per day. Taking one 100 mg gummy 1-2 times per day is commonly recommended.

Start with a lower dosage and work up to find the optimal amount of magnesium for your individual needs. Take gummies with food to minimize side effects. As with any supplement, consult your doctor before use.


Magnesium gummies can provide an array of health benefits when taken correctly and as recommended. Some of the key benefits of getting enough magnesium from supplements like gummies include:

  • Regulating blood pressure and blood sugar levels
  • Supporting bone health
  • Relieving anxiety, depression, and sleep issues
  • Preventing migraines and headaches
  • Relieving muscle cramps and pain
  • Improving energy levels and fighting fatigue
  • Supporting heart health
  • Boosting exercise performance

The recommended daily intake is 310-420 mg for adults. While magnesium is found in many foods, supplementing with gummies can help ensure you meet your needs, especially if deficient. Those with gastrointestinal conditions or who take certain medications may be prone to deficiency. Always follow dosage recommendations and consult your doctor if pregnant, breastfeeding, or taking medications. Overall, magnesium gummies present a convenient way to obtain this critical mineral and reap the benefits.