Medically tested by Melanie Fiorella, MD
Adios, ashwagandha. Ciao, calcium. The latest social media love supplement is magnesium. From the sleepy girl mocktail to migraines, there’s a lot of buzz about the benefits of magnesium. But how much of this is true and should you consider taking a magnesium supplement?
We turned to Melanie Fiorella, MDprimary care physician and director of the Center for Integrative Education at the University of California, San Diego, to get the facts.
What is magnesium?
Magnesium is a natural minerals in your body. It helps you regulate your blood sugar and blood pressure and helps with nerve and muscle function. Magnesium also helps keep your bones strong and your heart beating steadily among other important things.
If you’ve ever perused the magnesium supplement aisle, you know there are a lot of options out there. This is because many magnesium supplements are mixtures of different types. Fiorella noted that you can tailor supplements to your symptoms. “For example, if you have constipation and a lot of cramping, 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 good for?
Magnesium helps more than 300 enzymes create chemical reactions in your body. Therefore, it is good for your health overall. And this can be especially true for women and people assigned as female at birth.
“In general, we are deficient in magnesium in our diet, and there is a high correlation with menstrual and hormone-type problems such as painful periods or menstrual migraines due to this deficiency,” Fiorella said. A supplement can help with cramps and also general fatigue during your period.
Research is ongoing on the benefits of magnesium, but studies show that magnesium may benefit certain health conditions. These may include:
Research shows higher magnesium levels may reduce the risk for cardiovascular disease and stroke. In one study of postmenopausal women, low magnesium intake was associated with a higher risk of heart failure.
Magnesium plays a role in managing blood sugar levels. And people who consume less magnesium tend to have higher blood sugar and a higher risk of type 2 diabetes.
Studies show that taking a magnesium supplement can help prevent migraine attacks to some people. “I’ve seen really good benefits for people when they start taking supplements daily with a reduction in the number of migraines they have. It’s not great for stopping a migraine once it starts, but it’s good for prevention,” Fiorella said.
Does Sleepy Girl Mocktail Really Make You Sleep Better?
You can’t believe everything you read on the internet, but there might be something to the ‘sleepy girl’ mockup making the rounds on social media. Fiorella said the combination of tart cherry juice and magnesium powder can be a good combination to support better sleep. “Tart cherries contain tryptophan and increase melatonin, so taking it before bed – plus magnesium – is great,” she said. Magnesium has an overall relaxing effect on the body because it relaxes muscles and helps reduce stress. “It’s one of the first things I recommend for insomnia and general sleep.”
What foods have magnesium?
You take magnesium from the food you eat. These may include:
- Leafy vegetables
- Legumes
- nuts
- Seeds
- Wholegrain
- 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 can also contain magnesium.
What does the FDA say about magnesium?
In 2022, the the FDA announced there was enough scientific evidence to support a link between magnesium and a reduced 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 dose for magnesium it is 320 mg for women aged 31-51 and 420 mg for women aged 51 and older.
Who should not take magnesium?
Some medications can interact with magnesium supplements or decrease the absorption of the medication. These medications may include:
- Antibiotics
- Diuretics
- Proton pump inhibitors
- Bisphosphonates
Fiorella noted that people with kidney disease should avoid magnesium supplements.
What else should we know about magnesium?
Magnesium is safe to take as a whole. However, too much magnesium can cause diarrhea, nausea and abdominal cramps. Too high magnesium intakes can lead to irregular heartbeat and cardiac arrest. Talk to your healthcare provider before taking magnesium or any other supplement.
