Magnesium is an essential mineral found in various foods such as nuts, seeds, beans, whole grains, and leafy greens. Adequate magnesium intake is crucial for healthy muscle, nerve, and cardiovascular function. In the US, a deficiency is more likely caused by underlying health issues rather than dietary habits.
While some claims about magnesium supplements may seem promising, not all have strong scientific backing. The available research includes both epidemiologic studies and intervention trials. Epidemiologic studies survey large groups of people over time to identify correlations between magnesium intake and certain health outcomes. However, these studies can’t prove that magnesium itself is responsible for those outcomes without more intervention trials.
Let’s examine the claims surrounding bone health and sleep aid benefits. Research shows that higher magnesium intake is linked to healthier bones in both men and women. Additionally, increasing magnesium intake may boost bone density in postmenopausal and elderly women, who are at high risk of developing osteoporosis. For sleep, while there is some evidence that magnesium plays a role in neurotransmitter release and muscle relaxation, the science remains uncertain.
If you’re struggling to sleep, try established sleep hygiene methods like maintaining a consistent bedtime and reducing screen time and caffeine before turning to magnesium supplements. If you want to try magnesium as a sleep aid, start with around 300 milligrams per day, which is slightly below the recommended daily intake for adults.
There’s also limited evidence suggesting that magnesium can improve cardiovascular health. Studies show that magnesium supplements may lead to small decreases in blood pressure, while consuming foods high in magnesium via the DASH diet lowers blood pressure further. However, this may be due to the broader benefits of eating more fruits, vegetables, legumes, and whole grains rather than magnesium itself.
The risk of taking magnesium supplements is low, with side effects mainly consisting of diarrhea. There are no known long-term effects from taking these supplements, but very large doses (around 5,000 milligrams per day) can be fatal. If you’re considering giving your child magnesium supplements, consult their pediatrician first. Supplements aren’t medications, so dosages aren’t regulated by the FDA. When selecting a brand, look for one with a label from the United States Pharmacopeial Convention (USP), a trusted third-party organization that certifies supplements.
Source: https://medicalxpress.com/news/2024-08-magnesium-supplements-health.html