Articles

Evidence based

Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

The Benefits of Magnesium for Acid Reflux

Written by Dr. Michael Ruscio, DC on April 14, 2025

Written by Dr. Michael Ruscio, DC on April 14, 2025 — Reviewed by Hannah Wright

• Acid Reflux and GERD|
• How Magnesium Helps|
• Types of Magnesium|
• Tips for Magnesium Use|
• PPIs vs. Magnesium|
• Magnesium Risks|
• Diet and Lifestyle for Reflux|
• Other Supplements|

As a gut health practitioner, I work with many clients who suffer from acid reflux and its chronic form, gastroesophageal reflux disease (GERD). Although these conditions can be frustrating, they are often manageable through dietary changes, lifestyle modifications, and strategic supplementation. 

One mineral that has gained attention for its potential role in managing acid reflux is magnesium.

Let’s take a closer look at magnesium for acid reflux—how it’s used, its benefits, and how it compares to other treatments. But first, some quick background on acid reflux and why it’s important to take it seriously.

What Are Acid Reflux and GERD?

Acid reflux occurs when stomach acid flows back into the esophagus, leading to symptoms such as 1:

• Heartburn (a burning feeling in the chest)
• Regurgitation (stomach acid moving into the throat or mouth)
• Difficulty swallowing
• Belching
• Chest pain
• Nausea
• Hoarseness, sore throat, or wheezing (if acid reaches the airways) 

Gastroesophageal reflux disease (GERD) is the chronic and more severe form of acid reflux in which stomach acid rises on a regular basis. 

What Causes Acid Reflux?

Acid reflux can be triggered by several factors, including 1:

• Issues with the lower esophageal sphincter (LES). The LES is the valve at the top of the stomach. If it weakens, relaxes at the wrong times, or doesn’t stay closed, stomach acid can move up into the esophagus.
• Obesity. Excess weight puts pressure on the stomach, increasing the risk of reflux.
• Hiatal hernia. A condition where part of the stomach pushes into the chest cavity, weakening the LES.
• Delayed stomach emptying. When food stays in the stomach too long, it raises the risk of reflux.
• Certain foods and beverages. Spicy foods, caffeine, alcohol, chocolate, and carbonated drinks may trigger or worsen symptoms.
• Medications. NSAIDs, aspirin, and some asthma medications can contribute to acid reflux.

What Happens if Acid Reflux Goes Untreated Long-Term?

While occasional acid reflux (GER) is common, chronic reflux (GERD) should not be ignored. If left untreated, GERD can lead to or point to complications, including 1:

• Erosive esophagitis (inflammation damaging the esophagus)
• Barrett’s esophagus (a precancerous condition)
• Esophageal stricture (scar tissue narrowing the esophagus, making swallowing difficult)
• Esophageal cancer
• Peptic ulcers
• Hiatal hernia 

For chronic acid reflux, a doctor may recommend diagnostic tests like an upper endoscopy or a barium swallow to evaluate the severity of the condition.

Red-flag symptoms that may indicate GERD has gone untreated for too long include 1:

• Painful or very difficult swallowing
• Anemia
• Unexplained weight loss
• Vomiting blood 

How Magnesium Can Help With Acid Reflux

Magnesium is vital for many cellular processes, including digestion and muscle function, and this essential mineral may help with acid reflux in two main ways:

• DIRECTLY by neutralizing stomach acid. Some forms of magnesium are effective antacids 2. This means they help neutralize excess stomach acid, providing immediate relief from acid reflux symptoms like heartburn and indigestion.
• INDIRECTLY by supporting digestive function. Magnesium helps smooth muscle (muscle we can’t voluntarily contract) in the digestive tract and elsewhere work as it should 3 4. When the muscles in your gut work well, they help move food through the digestive system efficiently. This prevents food from staying in the stomach too long and reduces the chance of acid reflux. 

Types of Magnesium

Various forms of magnesium affect digestion, but only some act as antacids. Other types of magnesium supplements are better at increasing magnesium levels in the body and may indirectly improve digestive health and benefit acid reflux.

Some of the most readily available types of magnesium you can buy over the counter are:

Antacid Forms of Magnesium

Magnesium hydroxide: This form of magnesium acts as an antacid and a stool softener 5. You can find it as a supplement or as a key ingredient in milk of magnesia, Rolaids, Mylanta, and Maalox. 

Magnesium carbonate: Found as a supplement or in brands like Gaviscon and Acid Gone, this form neutralizes stomach acid 5.

Magnesium oxide: Whether as a supplement or an ingredient in antacid formulas like Mag-200, this type of magnesium is also a fast-acting laxative 6. Magnesium oxide is very poorly absorbed, which means it isn’t good for replenishing magnesium levels in the body 7 8. 

Non-Antacid Forms of Magnesium

Magnesium glycinate: This well-absorbed magnesium supplement can replenish low magnesium levels and support healthy muscle and nerve function 9.

Magnesium citrate: This supplement is a client favorite for its gentle laxative effects. It’s also reasonably good at boosting magnesium levels in the body 10.

Magnesium malate: This type of magnesium may be more bioavailable and thus ideal for raising low magnesium levels in the body 11.

Pro Tips for Using Magnesium 

If you’re considering magnesium supplements for acid reflux or GERD, here are some guidelines:

• Start with small doses. Some types of magnesium can cause gastrointestinal upset, especially at high doses. To avoid this, start with a lower amount and gradually increase as needed. 
• Choose the right form. The form of magnesium you choose depends on your individual needs. Refer to the “Types of Magnesium” section above for guidance.
• Monitor your symptoms. If you experience bloating, constipation, or cramping, try lowering your dosage.

But before relying on supplements, aim to get your daily magnesium from natural sources like pumpkin seeds, chia seeds, almonds, spinach, black beans, and whole grains. 

PPIs for Acid Reflux: Can Magnesium Compare?

Standard treatments for acid reflux and GERD are usually a combination of lifestyle changes and medications. Proton pump inhibitors (PPIs) are the most effective and commonly prescribed acid reflux drugs. 

PPIs work by reducing stomach acid, allowing tissues to heal, and decreasing the chances of symptoms coming back. However, long-term use can lead to significant side effects, including:

• Disrupted gut health. PPIs may disrupt the gut microbiota 12, increasing the risk of gastrointestinal infections such as small intestinal bacterial overgrowth and Clostridium difficile 13 14.
• Nutrient deficiencies. Taking PPIs for a long time can make it harder for your body to absorb essential nutrients like calcium, vitamin B12, and iron 15.
• Leaky gut. Long-term PPI use may contribute to increased gut permeability (leaky gut) 16, which is linked to autoimmune conditions and inflammatory bowel disease.

Despite these drawbacks, PPIs remain highly effective at reducing GERD symptoms.

Magnesium Can’t Replace PPIs

Magnesium may offer significant benefits as part of a diet and lifestyle approach to address acid reflux and its root causes. However, magnesium isn’t a direct substitute for PPIs, as no magnesium supplement (even antacid forms) can block acid production like these medications. 

Especially in cases of severe GERD, it would be unwise to swap PPIs or other doctor-prescribed treatments with magnesium. That said, magnesium is usually safe to take alongside acid reflux medications. 

In some cases, my clients find that with the right diet, lifestyle habits, and supplements like magnesium, they can manage their symptoms without needing medication.

Are There Any Risks to Taking Magnesium for Acid Reflux?

While magnesium is generally safe, taking too much (more than 350 mg per day from supplements) can cause side effects such as diarrhea, abdominal cramping, and, in rare cases, an irregular heartbeat 17.

People with kidney, liver, or heart disease should be careful with magnesium 18. If this sounds like you or you’re taking medications that may affect your magnesium levels—certain antibiotics, aspirin, or ranitidine—talk to a healthcare professional before supplementing 2 18.

Finally, try not to depend too much on antacids: If you need magnesium-based (or any type of) antacids for more than two weeks, tell your doctor 18.

Diet and Lifestyle Changes to Manage Reflux

Your diet and basic lifestyle modifications form the foundation of treating occasional acid reflux and GERD. 

In fact, before you consider supplements like magnesium, it’s important to get your diet and lifestyle on track. Here are some helpful guidelines for managing GERD and acid reflux day to day 1.

• Time your meals and physical activity. Avoid eating meals at least three hours before lying down or going to bed, which can increase the chance of acid flowing backward. The same goes for engaging in physical activities such as bending over, intense exercise, or lifting weights.
• Manage your weight. For individuals with obesity, reducing excess weight—particularly belly fat—can help alleviate GERD symptoms.
• Elevate the head of your bed. Elevating the head of the bed by 8–31 inches or using a wedge pillow can help gravity keep stomach acid from rising during sleep 19.
• Adjust your diet. Although the exact role of food triggers in GERD is not fully understood, some foods may relax the lower esophageal sphincter and increase the risk of reflux. Particular food triggers may include:
  • Chocolate
  • Caffeine
  • Spicy foods
  • Citrus fruits
  • Carbonated drinks
  • Very fatty foods

Is There a Specific Diet That’s Best for Acid Reflux?

Unfortunately, there’s no known diet that is best for easing acid reflux. One study showed that when 100 GERD patients avoided their known triggers (typically spicy foods, chocolate, pizza, tomatoes, and fried foods) for two weeks, more than half of them no longer met the criteria for GERD 20.

Based on research suggesting that FODMAPs (carbs that can cause symptoms) may contribute to GERD, another study found that removing wheat, a high-FODMAP food, from the diet can reduce GERD symptoms 21. However, another study that looked at a full low FODMAP diet for four weeks found some positive benefit, but it wasn’t much more helpful than standard care (eating low-fat and raising the head of the bed) 22. 

Our experience in the clinic suggests that a low FODMAP diet, which restricts a lot of GERD patients’ trigger foods and can ease a troubled gut overall, can help some people manage their GERD symptoms. Diets that are successful at easing acid reflux often work by cutting out trigger foods.

Another science-backed approach many of my clients find useful is intermittent fasting 23. Specifically, the 16/8 diet—where you fast for 16 hours overnight—has been beneficial for them.

However, if you’re eating within an 8-hour window, be careful not to overload on one big meal. Instead, try to have smaller, more frequent meals to help manage GERD.

Other Useful Acid Reflux Supplements

When it comes to managing acid reflux naturally, there are useful supplements other than magnesium. Let’s break these down, starting with the most useful.

Probiotics

Probiotic supplements, particularly multi-strain probiotics, are safe for people with acid reflux to use and could complement other GERD treatments.

• Most studies show that probiotic supplements can help with GERD symptoms, including reflux, regurgitation, heartburn, and other digestive issues like bloating and nausea 24. 
• PPIs and probiotics might work well together. PPIs reduce acid to ease GERD symptoms and may help probiotics survive the stomach and populate the intestines. In turn, probiotics support the gut bacteria that PPIs can harm 13.

Curcumin

Curcumin, the active ingredient in turmeric, may help reduce inflammation linked to GERD. For example,

• In a recent study, curcumin worked as well as the PPI omeprazole for reducing symptoms of indigestion 25.
• Early research suggests curcumin may protect cells in the esophagus from acid damage 26.

We need more human studies, but curcumin’s safety and potential make it a worthwhile addition to any GERD management toolkit.

Alginates

Made from brown seaweed, alginates form a gel-like “raft” in the stomach that helps block acid from rising into the esophagus. They’re a key ingredient in over-the-counter medicines like Gaviscon but are also available as stand-alone supplements.

Research shows that alginates:

• Are more effective than placebos and standard antacids in relieving GERD symptoms 27
• May work almost as well as PPIs in reducing heartburn and regurgitation 27 28
• Are considered safe, cause few side effects, and might even support gut health 29 30

Magnesium for Acid Reflux: Helpful but Not a Cure

Magnesium can be a useful tool for managing acid reflux. Some forms of magnesium neutralize stomach acid, while others support digestion and muscle function in ways that may also help with reflux. 

However, magnesium alone is not a cure for GERD. It’s best used as part of a broader approach, including lifestyle changes, dietary adjustments, and, if necessary, medication.

If you experience frequent acid reflux, persistent symptoms, or red-flag warning signs, consult a healthcare professional to rule out serious complications and develop a treatment plan that works for you.

For help with any gut or related health issue, you can also reach out to us at the Ruscio Institute for Functional Health.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.