Arthritis Living With Diet & Exercise Magnesium for Arthritis: Pros and Cons Benefits, dosage, risks, and side effects By Yvelette Stines Yvelette Stines LinkedIn Yvelette Stines, MS, MEd, is an author, writer, and communications specialist specializing in health and wellness. Learn about our editorial process Updated on February 07, 2021 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by David Ozeri, MD Medically reviewed by David Ozeri, MD LinkedIn David Ozeri, MD, is a board-certified rheumatologist from Tel Aviv, Israel specializing in arthritis, autoimmune diseases, and biologic therapies. Learn about our Medical Expert Board Print Table of Contents View All Table of Contents What Is Magnesium? Benefits Magnesium Deficiency Magnesium and Arthritis Dosage Risks and Side Effects Magnesium is an important nutrient that the body needs to properly function. Overall, magnesium is known to repair the cells and stabilize cell function. It also helps the nerves and muscles to function properly. This mineral stabilizes both the blood pressure and blood sugar levels. In addition, magnesium is important for bone stabilization—60% of magnesium is present in the bones and teeth. Studies have shown that a magnesium deficiency has the ability to create low-grade inflammationwhich can increase the risk of chronic diseases. Verywell / Laura Porter What Is Magnesium? Magnesium plays an important role in our overall health. It is known as the fourth most abundant mineral in the body. Primarily located in bones, teeth, and the intracellular space, this mineral is essential to the body because it regulates nerve function, antioxidant levels, blood pressure, and it also makes proteins. Magnesium can be obtained through foods like: Leafy green vegetablesAlmondsCashewsSesame seedsPumpkin seedsSunflower seedsFlaxBananasBlack beansBrown riceFlaxseedSweet cornOatmealMilkYogurt Fortified foods like breakfast cereals, juices, and other foods that have vitamins and nutrients added to them. Other ways to get magnesium in the body is through supplements. These supplements can be used on the skin or taken orally. The different types of magnesium supplements that are available include: Magnesium glycinateMagnesium threonateMagnesium citrateMagnesium malate The type of supplement that is needed is dependent on the intestinal ability to absorb the supplement. A conversation with your healthcare provider can help you choose the best options. A common side effect of too muchmagnesium is diarrhea. Studies have shown that using Epsom salt and magnesium oil topically may help reduce the side effects of taking magnesium orally. Benefits Magnesium is known as the fourth most abundant mineral in the body. This important mineral offers a lot of benefits such as the reduction of inflammation. It is also known to help with type 2 diabetes, migraines, reduce the risk of stroke, and improve muscle function. Individuals who have arthritis can possibly benefit from magnesium. Having a proper amount of magnesium in the body helps with bone density and bone development. It can also help reduce the risk of arthritis and bone fractures. What Type of Magnesium Is Best for Joint Pain? Magnesium glycinate is known to help chronic pain, muscle flexibility, and bones. Consequences of Low Magnesium Intake and Deficiency Magnesium is an important mineral for the overall function of the body. Along with not getting enough magnesium in the diet, there are a number of factors that can lead to magnesium deficiency. This includes: Too much alcoholCaffeineA diet high in fat and sugar Other factors include kidney failure and intestinal issues. Since magnesium is absorbed in the small intestine, people who have Crohn’s disease, ulcerative colitis, and irritable bowel syndrome could have a magnesium deficiency. Medications such as proton pump inhibitors (PPIs) and diuretics can also cause magnesium deficiency. Signs of magnesium deficiency include: Muscle weaknessIrritabilityAnxietyDepressionInflammationNauseaFatigueLoss of appetiteHypertensionStrokeNumbnessNerve damageFatigue Statistics About Magnesium Deficiency Studies show that a large percentage of Americans may not get an adequate amount of magnesium. In addition, 75% of women consumed less than the recommended dietary allowance (300 mg/day). Magnesium and Arthritis Arthritis causes inflammation in the body. Magnesium is known to reduce inflammation and studies have suggested that the mineral may help inflammatory diseases such as different types of arthritis. Osteoarthritis Osteoarthritis (OA) is the most common type of arthritis. It most commonly affects the knees, hips,and spine. When a patient has OA, the tissues in the joints start to break down over time. The severity depends on the level of pain and how it affects their daily activities. Studies have shown that magnesium deficiency is considered to be a major risk factor for OA development and progression. There were studies that concluded that a higher daily intake of magnesium showed a decreased risk of fracture in patients that had OA in the knees. The study also showed that the suggested intake of magnesium didn’t show an association with a reduced risk of OA. With this study, there was limited data so more studies need to be conducted. Rheumatoid arthritis Rheumatoid arthritis (RA) is an inflammatory and autoimmune disease that affects the joints in the knees, wrists, and hands. It can create chronic pain in the body. When RA affects the joints, they become inflamed and cause damage to the joint tissue. Other areas impacted by RA are the lungs, heart, and eyes. Research concluded that dietary magnesium was associated with a reduced outcome of RA. This could be due to the fact that magnesium has anti-inflammatory properties. Dosage Since magnesium is important for the overall function of the body, the recommended dietary allowance includes the following. Birth to 6 Months 30 mg 7-12 months 75 mg 4-8 years 130 mg 9-13 years 240 mg 14-18 years 410 mg (male)360 mg (female) 19-30 years 400 mg (male)310 mg (female) 31-50 + years 420 mg (male)320 mg (female) Magnesium-Rich Foods Magnesium is in foods such as leafy green vegetables, almonds, cashews, seeds like sesame, pumpkin, sunflowers, and flax. Other foods include bananas, black beans, brown rice, flaxseed, sweet corn, and oatmeal. Magnesium is also in milk, yogurt, and fortified foods like breakfast cereals, juices, and other foods that have vitamins and nutrients added to them. Risks and Side Effects If an induvial has too much magnesium in the blood, this is called hypermagnesemia. Too much magnesium in the body can cause side effects. Some of the side effects of too much magnesium include vomiting, muscle weakness, flaccid paralysis, stroke, kidney disease, numbness, stroke, loss of appetite, numbness, and seizures. A Word From Verywell Magnesium is an important part of your overall health. If you are looking to add any vitaminsor minerals to your regime contact your healthcare professional. They can give you the proper recommendations regarding magnesium and your health. Was this page helpful? Thanks for your feedback! Dealing with chronic inflammation? An anti-inflammatory diet can help. Our free recipe guide shows you the best foods to fight inflammation. Get yours today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 13 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Anne Marie Uwitonze, BDT, MS; Mohammed S. Razzaque, MBBS, PhD. The role of magnesium in vitamin d activation and function. The Journal of the American Osteopathic Association. March 2018, Vol. 118, 181-189. doi:10.7556/jaoa.2018.037 Nielsen FH. Magnesium deficiency and increased inflammation: current perspectives. J Inflamm Res. 2018;11:25-34. doi:10.2147/JIR.S136742 National Institutes of Health. Magnesium. Razzaque MS. Magnesium: Are we consuming enough? Nutrients. 2018;10(12):1863. doi:10.3390/nu10121863 John A Sewell CL. Rapid resolution of chronic back pain with magnesium glycinate in a pediatric patient. J Pain Relief. 2012;01(01). doi:10.4172/2167-0846.1000101. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public healthcrisis. Open Heart 2018;5:e000668. doi:10.1136/openhrt-2017-000668 Shahi, A., Aslani, S., Ataollahi, M. et al. The role of magnesium in different inflammatory diseases. Inflammopharmacol 27, 649–661 (2019). https://doi.org/10.1007/s10787-019-00603-7 National Institute of Arthritis and Musculoskeletal and Skin Disease. Osteoarthritis. Yaqiang Li, Jiaji Yue, Chunxi Yang. Unraveling the role of Mg++ in osteoarthritis. Life Sciences. Volume 147, 2016. Pages 24-29. doi:10.1016/j.lfs.2016.01.029 Wu, Zhiming MM∗; Yang, Juguang MM; Liu, Jiangtao MD∗; Lian, Kai MD. The relationship between magnesium and osteoarthritis of knee. Medicine: November 2019 - Volume 98 - Issue 45 - p e17774. doi:10.1097/MD.0000000000017774 Centers for Disease Control. Joint pain and rheumatoid arthritis. Hu C, Zhu F, Liu L, Zhang M, Chen G. Relationship between dietary magnesium intake andrheumatoid arthritis in US women: a cross-sectional study. BMJ Open. 2020;10(11):e039640. doi:10.1136/bmjopen-2020-039640 National Institutes of Health. Magnesium. By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookies Settings Accept All Cookies