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Most of us don't need to fret over how much magnesium we're getting. The recommended daily amount of magnesium - 320 milligrams (mg) a day for women and 420 mg a day for men - isn't difficult to take in through a healthy diet. But getting extra magnesium is important for people with magnesium deficiency, and those who have complications of pregnancy known as preeclampsia and eclampsia. More limited evidence suggests that extra magnesium could also be helpful for people with:

The symptoms of too little magnesium (hypomagnesemia) include nausea, fatigue, and reduced appetite. Of course, these symptoms can be due to many other conditions, such as a stomach bug or medication side effects. When severe, low magnesium may cause numbness in the arms and legs, muscle cramps, and an abnormal heart rhythm. Some common causes of magnesium deficiency are:

In the world of nutrients, minerals, vitamins, and supplements, magnesium seems to be having a moment. Perhaps it's long overdue: in many ways, magnesium has been overlooked, underappreciated, or even forgotten. That may be ending. But why is magnesium getting so much attention lately? Are claims about its benefits true? Are you getting enough magnesium, or should you join the rising number of people who take magnesium supplements every day? If you have these questions, this post is for you.

A blood test can measure whether you're getting enough magnesium. The normal range for blood magnesium is 1.7 to 2.2 milligrams per deciliter (mg/dL). In general, the body does a great job of regulating the blood levels of magnesium. If levels rise, the kidney dumps excess magnesium into the urine; if levels fall, the kidneys hold onto more magnesium, bones release the mineral into the circulation, and the intestinal absorption of magnesium from the diet increases.

Magnesium is a mineral the human body needs to function properly. It's especially important for a healthy cardiovascular system, nerves, muscles, and bones. It helps regulate the body's calcium and blood sugar levels, and it's vital for the body's production of protein. And that's just the short list: more than 300 chemical reactions in the body rely, at least in part, on magnesium.

Magnesium found in foods is usually the best choice. When needed, magnesium supplements are available in several different forms, including:

Unless you have a diagnosed or suspected magnesium deficiency, or a condition with clear evidence of benefit such as preeclampsia or Crohn's disease, there's no compelling reason to routinely take a magnesium supplement. For some conditions, such as insomnia or migraine headaches, a magnesium supplement may be worth a try. But it's a good idea to run this by your doctor first. All supplements come with a risk of side effects. In the case of magnesium, this includes nausea and diarrhea. Magnesium supplements can also interact with other medicines and supplements you're taking.

Magnesium-rich foods like green, leafy vegetables (such as spinach), beans, nuts, and whole grains will help you get there. Pumpkin seeds, soy milk, bananas, and dark chocolate (in moderation!) are also good sources. Eating one serving of spinach, an ounce of almonds, and a banana provides 190 mg of magnesium. That's nearly 60% of the daily recommendation for women and 45% for men. Fortunately, magnesium is found in many healthy foods, so a good diet (such as the Mediterranean diet) will usually provide all the magnesium that you need.

The symptoms of too much magnesium (hypermagnesemia) include nausea, headache, muscle weakness, and trouble breathing. Hypermagnesemia is quite rare. Most people with higher-than-normal blood levels of magnesium have kidney failure. Others may be taking too much magnesium in supplements or taking certain medicines (such as magnesium-containing laxatives).