Magnesium is a mineral that our bodies need to stay healthy.
It’s found in many foods we eat every day, such as nuts, seeds, beans, whole grains, and leafy green vegetables.
This mineral helps our muscles work properly, supports nerve function, and keeps our heart healthy.
Most people get enough magnesium from their diet. However, some people in the U.S. may not get enough, especially those with certain health problems like digestive issues that make it harder to absorb nutrients.
Many people are now turning to magnesium supplements because they’ve heard that it can help with things like stronger bones, better sleep, or a healthier heart. But while some of these health claims are supported by science, others are still not proven.
Much of what we know about magnesium’s benefits comes from large studies that observe people over time. These studies often show that people who get more magnesium tend to have better health. But that doesn’t always mean magnesium is the reason—they just show a connection, not cause and effect.
To really know if magnesium can improve specific health conditions, scientists need to run more controlled tests where they give magnesium to one group and compare it to a group that doesn’t get it.
Let’s look at magnesium and bone health. Magnesium is important for building strong bones. Some research has found that people who get more magnesium may have stronger bones. This could be especially helpful for older women who are at risk for osteoporosis, a condition that makes bones weak and easy to break.
Magnesium is also popular as a sleep aid. You might have seen it in drinks, pills, or social media posts claiming it helps you sleep better. Since magnesium helps calm the body and relax muscles, it seems like it could help with sleep. But the science is still not clear.
If you have trouble sleeping, it’s better to try things like going to bed at the same time every night, avoiding screens before bed, and cutting back on caffeine. These are proven ways to sleep better. Magnesium supplements might help, but they should come after these steps.
If you want to try magnesium, a daily dose of around 300 milligrams is a safe place to start. That’s a bit less than the recommended daily amount for adults.
Magnesium might also help your heart. Some studies suggest it can slightly lower blood pressure. Diets that are rich in magnesium, like the DASH diet, can also lower blood pressure, but this may be because they include lots of fruits, vegetables, beans, and whole grains—not just because of the magnesium.
Other studies suggest that getting more magnesium might lower your chances of heart disease and stroke, but again, this doesn’t prove that magnesium alone is responsible.
Taking magnesium supplements is usually safe, but high doses can cause diarrhea. Very large amounts—like 5,000 milligrams a day—can be dangerous and even deadly. If you’re thinking about giving magnesium to a child, talk to their doctor first.
Keep in mind that supplements are not checked as carefully as medicines. To be safe, choose a brand that has a USP (United States Pharmacopeial Convention) label. This label means the supplement has been tested and meets certain standards.
If you care about health, please read studies about the best time to take vitamins to prevent heart disease, and vitamin D supplements strongly reduce cancer death.
For more health information, please see recent studies about plant nutrient that could help reduce high blood pressure, and these antioxidants could help reduce dementia risk.
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