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Do you need to take a magnesium tablet if there is magnesium citrate in my other vitamins?

A fellow caregiver asked...

If Magnesium citrate is in other vitaniums, like folic acid,vit-c,d, b completx, zinc tablet form. They are not in the softgel. Do you need to take magnesium tablet also. Thanks

Expert Answer

Beth Reardon, M.S., R.D., L.D.N., is Caring.com senior food and nutrition editor and the director of integrative nutrition at Duke Integrative Medicine. As a practitioner of integrative nutrition, Reardon takes a holistic approach to wellness, recognizing that the foundation for optimal health and healing begins with a health-promoting diet. As a practitioner of integrative nutrition, Reardon takes a holistic approach to wellness, recognizing that the foundation for optimal health and healing begins with a health-promoting diet.

Magnesium is an essential mineral that plays a key role in over 300 enzymatic reactions throughout the body. It is involved in energy production and storage, the breakdown of fatty acids, protein synthesis, DNA metabolism, the relaxation of muscles, neuro-transmitter activity, and hormone regulation. The RDA for magnesium is about 300 mg/day, however most people get far less than that from their diets. You mentioned that some of your other supplements contain magnesium citrate "“ a very absorbable form of the mineral. If these amounts total close to 300 mg you likely do not need to supplement with more. Generally I recommend a magnesium intake that is at least equal to the RDA of 300 mg or an amount that is half of the daily calcium intake. For example, if you supplement with 1000 mg of calcium, I would recommend a magnesium intake of 500 mg.

Good food sources of magnesium

  • Cooked salmon
  • Raw sunflower seeds
  • Sesame seeds
  • Cooked black beans
  • Roasted almonds
  • Cooked pinto beans