Can You Take Magnesium With Milk?

About Magnesium

Magnesium is a vital mineral that supports muscle and nerve function, blood glucose control, and blood pressure regulation. It is found in many foods and available as a supplement.

Many Americans consume less than the recommended amount of magnesium. While deficiency is rare, it can cause symptoms such as loss of appetite, nausea, and fatigue. Individuals with type 2 diabetes, alcohol dependence, or gastrointestinal diseases are at higher risk of magnesium deficiency.

Magnesium and Milk

Taking magnesium with milk may be safe for most healthy people.

Magnesium and calcium share a synergistic relationship, and an imbalance can hinder the absorption and function of both. A diet excessively high in calcium relative to magnesium has been associated with increased risks of conditions like cardiovascular disease and certain cancers. While milk is a rich source of calcium that also provides some magnesium, combining the two is not necessarily detrimental. In fact, for individuals with low magnesium intake, taking magnesium with milk may help correct a suboptimal mineral ratio.

The U.S. Department of Health and Human Services recommends a daily magnesium intake of 310–420 mg for adults. According to the NIH, although the body absorbs 30–40% of dietary magnesium, deficiency can still occur due to underlying health conditions, alcoholism, or certain medications. A review further indicates that nearly two-thirds of the Western population fails to meet the recommended daily intake.

Although magnesium supplements are widely available over-the-counter, registered dietitians emphasize that obtaining magnesium naturally through whole foods is preferable. The NIH recommends choosing fiber-rich foods like nuts, whole grains, and fresh or dried fruits and vegetables to meet your needs.

• Foods rich in magnesium include;
• Leafy green vegetables, like spinach;
• Legumes, like peanuts and beans;
• Nuts and seeds, like pumpkin seeds, chia seeds, and almonds;
• Whole grains, like rice and oats;
• Milk.

Summary

• Magnesium is an essential mineral necessary for a variety of functions in your body.
• Taking magnesium with milk may be safe for most healthy people.
• You can get all the magnesium you need from the food you eat. Foods high in magnesium include leafy vegetables, legumes, nuts, and seeds.
• Although uncommon, a high ratio of calcium to magnesium increases your risk of several health conditions, like cardiovascular disease and cancer.