Magnesium is an essential mineral found naturally in many foods like nuts, seeds, beans, whole grains, and leafy greens.
It’s crucial for keeping our muscles, nerves, and heart healthy.
Most people get enough magnesium from their daily diet, but in the U.S., magnesium deficiency can occur due to underlying health conditions, such as gastrointestinal diseases.
You may have heard that magnesium supplements offer various health benefits, from strengthening bones to improving sleep.
However, while some claims are backed by solid scientific evidence, others are not as well-supported.
Much of the research on magnesium’s health benefits comes from large epidemiologic studies that track health trends in large groups of people over time.
These studies often find correlations between magnesium and certain health outcomes, but they don’t always prove that magnesium is directly responsible for those outcomes.
To be more certain, researchers need more intervention trials, where magnesium is specifically tested as a treatment for particular health problems.
Let’s start with the claim about bone health. Magnesium plays a key role in bone formation, and some studies suggest that people with higher magnesium intake have healthier bones.
There’s also some evidence that increasing magnesium intake can boost bone density in postmenopausal and elderly women, who are most at risk for osteoporosis—a condition that weakens bones.
Magnesium is also often promoted as a sleep aid, appearing in supplements, drinks, and even social media trends.
Since magnesium helps with neurotransmitter release and muscle relaxation, it makes sense that it could support better sleep.
However, the science behind this is still uncertain. If you’re having trouble sleeping, it’s best to start with proven sleep hygiene practices, like sticking to a consistent bedtime and reducing screen time and caffeine, before trying magnesium supplements.
If you do decide to try magnesium, aim for around 300 milligrams per day, which is slightly less than the recommended daily intake for adults.
There is also limited evidence that magnesium can support heart health. Some studies show that magnesium supplements can slightly lower blood pressure, and diets rich in magnesium-containing foods—like the DASH diet—can lower blood pressure even more.
However, this might be due to the overall health benefits of eating more fruits, vegetables, legumes, and whole grains, rather than magnesium alone. Observational studies also suggest that higher magnesium intake may reduce the risk of heart disease and stroke.
The risks of taking magnesium supplements are generally low, with side effects mainly including diarrhea. However, very large doses (around 5,000 milligrams per day) can be dangerous and even fatal. If you’re considering giving magnesium supplements to a child, it’s important to talk to their pediatrician first.
Remember, supplements are not regulated like medications, so dosages can vary. If you decide to start taking magnesium supplements, choose a brand with a label from the United States Pharmacopeial Convention (USP), a trusted third-party organization that certifies supplements.
If you care about nutrition, please read studies about the harm of vitamin D deficiency, and Mediterranean diet may preserve brain volume in older adults.
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