Medically reviewed by Melanie Fiorella, MD
Goodbye, ashwagandha. Hello, calcium. The latest favorite supplement on social media is magnesium. From the sleepy girl’s mocktail to migraines, there’s a lot of talk about the benefits of magnesium. But how much of this is true? Should you consider taking a magnesium supplement?
We approach Melanie Fiorella, MDintegrative primary care physician and director of the Center for Integrative Education at the University of California, San Diego, for the facts.
What is magnesium?
Magnesium is a Natural mineral in your body.. It helps you regulate blood sugar and blood pressure and helps with nerve and muscle function. Magnesium also helps keep bones strong and the heart beating steadily, among other important things.
If you’ve ever perused the supplement aisle for magnesium, you know there are plenty of options. This is because many magnesium supplements are mixtures of different types. Fiorella noted that she can tailor the supplements to her symptoms. “For example, if you have constipation and a lot of cramps, I would use magnesium citrate because it is bioavailable so it is easily absorbed,” he said.
What are the different types of magnesium?
Different types of magnesium supplements can help with different needs. Common types and associated health conditions include:
Magnesium L-threonate for painmood and brain function
What is magnesium used for?
Magnesium helps more than 300 enzymes create chemical reactions in the body. So it is good for general health. And this may be especially true for women and people who were assigned female at birth.
“In general, we have a deficiency of magnesium in our diet and there is a lot of association with menstrual and hormonal-type problems, such as painful periods or menstrual migraines due to this deficiency,” Fiorella said. A supplement can also help with cramps and also general fatigue during menstruation.
Research is being done on the benefits of magnesium, but studies show that magnesium may benefit certain health conditions. These may include:
Studies show higher magnesium levels can reduce the risk of cardiovascular disease and stroke. In one study In postmenopausal women, low magnesium intake was associated with an increased risk of heart failure.
Magnesium plays a role in control blood sugar levels. And people who consume less magnesium tend to have higher blood sugar levels and a increased risk of type 2 diabetes.
Studies show that taking a magnesium supplement can help prevent migraine attacks in some people. “I’ve seen really good benefits for people when they start taking daily supplements with a reduction in the number of migraines they have. It’s not good for stopping a migraine once it starts, but it’s good for prevention,” Fiorella said.
Does Sleepy Girl’s Mocktail Really Make You Sleep Better?
You can’t believe everything you read on the Internet, but there may be something to the “sleepy girl” mocktail circulating on social media. Fiorella said the mixture of tart cherry juice and magnesium powder may be a good combination to promote better sleep. “Tarit cherries contain tryptophan and increase melatonin, so taking them before bed, in addition to the magnesium, is great,” she said. Magnesium has an overall relaxing effect on the body because it relaxes muscles and helps reduce anxiety. “It’s one of the first things I recommend for insomnia and general sleep.”
What foods have magnesium?
you get magnesium of the foods you consume. These may include:
- leafy vegetables
- legumes
- Walnuts
- Seeds
- whole grains
- Fish
- Poultry
- Beef
“Pumpkin seeds and Brazil nuts are really good,” Fiorella said. Magnesium is also added to foods such as fortified cereals. Bottled, mineral, and tap water may also contain magnesium.
What does the FDA say about magnesium?
In 2022, the The FDA announced There was enough scientific evidence to support the connection between magnesium and reducing the risk of hypertension. This means that foods and dietary supplements can advertise this health claim on products as long as that product has at least 84 mg of magnesium per serving and, for dietary supplements, no more than 350 mg.
The recommended daily amount magnesium is 320 mg for women ages 31 to 51 and 420 mg for women ages 51 and older.
Who should not take magnesium?
Certain medications may interact with magnesium supplements or decrease the absorption of the medication. These medications may include:
- antibiotics
- Diuretics
- Proton-pump inhibitor
- bisphosphonates
Fiorella said people with kidney disease should avoid magnesium supplements.
What else do we need to know about magnesium?
In general, it is safe to take magnesium. However, too much magnesium can cause diarrhea, nausea, and abdominal cramps. A very high intake of magnesium can cause irregular heartbeats and cardiac arrest. Talk to your healthcare provider before taking magnesium or any other supplement.
