NEW YORK – Magnesium supplements are said to help treat a number of ailments, including sleep disorders, migraines, depression, high blood pressure, muscle spasms, and constipation. One wellness coach on TikTok went so far as to say that everyone should take it “in order to be a functioning member of society.”
The premise that this essential mineral can treat such a wide range of problems is based on the idea that many people are deficient in this essential mineral. But is it true? And will replenishing the body’s magnesium solve health problems?
Experts weigh in on whether the claims stand up to scientific scrutiny.
How common is magnesium deficiency?
Most people in US Dr. Edward Saltzman, associate professor at Tufts University’s Friedman School of Nutrition Science and Policy, said there is no serious magnesium deficiency. If this happens, he added, there will be noticeable symptoms such as nausea, vomiting, numbness, tingling, seizures and abnormal heart rhythms.
But national dietary surveys suggest that at least half of Americans, at least 310 or 320 people, don’t meet federal recommendations.mg For non-pregnant women, daily magnesium intake according to age. and at least 400 or 420mg For men, it also depends on age.
Not getting enough magnesium can slow combustion and have subtle effects, Dr. Saltzman said.
Researchers have found, for example, a correlation between reduced magnesium intake and health conditions such as type 2 diabetes, stroke, cardiovascular disease, bone fractures, migraines, and sleep deprivation. However, a causal relationship has not been proven.
Unfortunately, there is no easy way to determine whether you meet federal guidelines. For example, he said, blood tests don’t provide a very accurate assessment. Dr. Katherine Tucker, Professor Emeritus of Biomedical and Nutritional Sciences at the University of Massachusetts Lowell.
“To me, it’s one of the most important nutrients we’re missing,” she said.
Can magnesium supplements help with certain conditions?
Related clinical trials investigating this have been small and have yielded inconsistent results, so whether it’s effective against such a long list of conditions is “the million-dollar question,” Saltzman said. said.
need He added that larger and better studies are needed before recommending magnesium supplements for most people.
However, some limited evidence offers hints that magnesium supplements may help with the following symptoms: There are some problems, especially if you’re not getting enough magnesium from your diet, Dr. Tucker said.
Here we highlight some areas that, although incomplete, provide the best evidence for its use.
migraine
According to the American Academy of Neurology and the American Headache Association, magnesium supplements are “likely effective” in preventing migraines in people who take them regularly.
This is supported by several small clinical trials, where patients who received 600 doses ofmg Decreased daily magnesium intake migraine than those who took a placebo.
sleep
In a 2021 research review, researchers summarized the results of three clinical trials involving 151 people. old man Over 50 years old. As a result, those who took the exam with an average score of 320 to 729mg Those who took a daily dose of magnesium fell asleep about 17 minutes faster than those who took a placebo.
However, it was not clear whether the supplements improved the participants’ sleep quality or helped them sleep longer.
mental health
In a review of seven small clinical trials conducted in 2023, researchers concluded that taking magnesium supplements can help reduce symptoms of depression, but all trials examined did not. No significant effect was observed.
In a 2017 study of 126 adults with mild to moderate depression symptoms, those who took 248 tablets ofmg After 6 weeks of taking magnesium per day, my anxiety and depression started to decrease within 2 weeks. However, the researchers reported that this benefit may be partially explained by a placebo effect.
A 2024 review also found that magnesium supplements may be effective for anxiety, but the results were also mixed.
blood pressure and blood sugar levels
Short-term studies suggest that magnesium supplements may slightly lower blood pressure in people with high blood pressure. It may also help lower blood sugar levels and combat insulin resistance in people with type 2 diabetes, Dr. Tucker said.
These findings are consistent with long-term studies that have found a correlation between lower magnesium intake and increased risk of type 2 diabetes and cardiovascular disease, she added. However, there is not enough evidence to say that magnesium supplements can prevent these diseases.
constipation
In 2023, experts from two national gastroenterology societies said that people with chronic constipation, meaning certain symptoms last for more than three months, may benefit from taking magnesium supplements. . This is based on two small, short-term studies that found that people with chronic constipation who took magnesium oxide, a type of magnesium supplement, had more bowel movements per week than those who took a placebo. .
conclusion
scientists don’t know How magnesium supplements provide these benefits, or whether they can help in other ways, such as preventing muscle spasms or improving bone health. However, this mineral plays a role in hundreds of chemical reactions in the body, including brain cell function, muscle contraction, blood sugar control, blood pressure regulation, and energy production.
The best way to ensure you’re getting enough magnesium is to eat more magnesium-rich foods, such as nuts, seeds, leafy vegetables, legumes, and whole grains, Dr. Tucker said.
If you don’t eat these types of foods regularly, it may be worth trying supplements, she adds. new york times
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