Medically reviewed by Melanie Fiorella, M.D.
Adios, ashwagandha. Ciao, calcium. The newest complement darling on social media is magnesium. From the sleepy lady mocktail to migraines, there’s a number of buzz about the advantages of magnesium. However how a lot of it’s true and must you contemplate taking a magnesium complement?
We reached out to Melanie Fiorella, M.D., an integrative major care doctor and director of the Heart for Integrative Schooling at College of California San Diego, to get the info.
What’s magnesium?
Magnesium is a naturally occurring mineral in your physique. It helps you regulate blood sugar and blood stress and helps with nerve and muscle perform. Magnesium additionally helps hold your bones robust and your coronary heart beat regular amongst different essential issues.
When you’ve ever perused the complement aisle for magnesium, you realize there are a number of choices on the market. It’s because many magnesium dietary supplements are blends of various varieties. Fiorella famous that you may tailor the dietary supplements to your signs. “For example, you probably have constipation plus a number of cramping I’d use magnesium citrate as a result of it’s bioavailable so it’s simply absorbed,” she mentioned.
What are the various kinds of magnesium?
Totally different varieties of magnesium dietary supplements will help with completely different wants. The widespread varieties and related well being circumstances embody:
Magnesium L-threonate for ache, temper and mind perform
What’s magnesium good for?
Magnesium helps greater than 300 enzymes create chemical reactions in your physique. So it’s good to your well being total. And this can be very true for girls and folks assigned feminine at delivery.
“On the whole, we have now a magnesium deficiency in our food regimen and there is a number of affiliation with menstrual and hormonal-type points corresponding to painful intervals or menstrual migraines due to this deficiency,” Fiorella mentioned. A complement might assist with cramping and in addition common fatigue throughout your interval, too.
Analysis is ongoing relating to the advantages of magnesium, however research present magnesium can profit sure well being circumstances. These can embody:
Analysis reveals greater ranges of magnesium can cut back the chance for heart problems and stroke. In a single examine of postmenopausal ladies, low magnesium consumption was related to the next danger of coronary heart failure.
Magnesium performs a task in managing blood sugar ranges. And individuals who devour much less magnesium are likely to have greater blood sugars and a greater danger of Kind 2 diabetes.
Research present taking a magnesium complement might assist forestall migraine assaults in some individuals. “I’ve seen actually good advantages to individuals after they begin supplementing every day with the discount in what number of migraines they’ve. It is not nice for stopping a migraine as soon as it begins, but it surely’s good for prevention,” Fiorella mentioned.
Does the sleepy lady mocktail actually make you sleep higher?
You possibly can’t imagine all the pieces you learn on the web, however there could also be one thing to the “sleepy lady” mocktail making the rounds on social media. Fiorella mentioned the combo of tart cherry juice and magnesium powder could be a good mixture to assist higher sleep. “Tart cherries comprise tryptophan and enhance melatonin so taking that earlier than mattress — plus the magnesium — is nice,” she mentioned. Magnesium has an total stress-free impact on the physique as a result of it relaxes muscle mass and helps decrease nervousness. “It’s one of many first issues I like to recommend for insomnia and simply common sleep.”
What meals have magnesium?
You get magnesium from the meals you eat. These can embody:
- Leafy greens
- Legumes
- Nuts
- Seeds
- Entire grains
- Fish
- Poultry
- Beef
“Pumpkin seeds and Brazil nuts are actually good,” Fiorella mentioned. Magnesium can be added to meals like fortified cereal. Bottled, mineral and faucet water may also comprise magnesium.
What does the FDA say about magnesium?
In 2022, the FDA introduced there was sufficient scientific proof to assist the connection between magnesium and decreased danger for hypertension. This implies meals and dietary dietary supplements can promote this well being declare on merchandise so long as that product has at the least 84 mg of magnesium per serving and, for dietary dietary supplements, not more than 350 mg.
The beneficial every day allowance for magnesium is 320 mg for girls ages 31-51 and 420 mg for girls 51 and older.
Who shouldn’t take magnesium?
Sure medicines can work together with magnesium dietary supplements or lower the absorption of the treatment. These medicines can embody:
- Antibiotics
- Diuretics
- Proton pump inhibitors
- Bisphosphonates
Fiorella famous that folks with kidney illness ought to keep away from magnesium dietary supplements.
What else do we have to find out about magnesium?
Magnesium is protected to take total. Nonetheless, an excessive amount of magnesium may cause diarrhea, nausea and belly cramping. Very excessive intakes of magnesium can result in irregular heartbeat and cardiac arrest. Speak to your healthcare supplier earlier than taking magnesium or every other complement.
