Health

I’m a nutrition doctor — here’s who should take magnesium supplements

By
Tracy Swartz
Published Aug. 26, 2024, 7:00 a.m. ET

Quilt-y pleasure?

Magnesium supplementation has become increasingly popular, especially among restless sleepers desperate to catch some Z’s, but a nutrition professor is warning that the tablets aren’t for everyone.

“Like many vitamins and supplements, some uses of magnesium are strongly supported by scientific evidence, while others are not,” Dr. Edward Saltzman, an associate professor at the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University, said this month as part of the university’s “Ask the Expert” series.

Most people get enough magnesium from their daily diet — foods rich in the nutrient include pumpkin and chia seeds, almonds, cashews, spinach, whole wheat bread, black beans, soy milk, peanut butter, avocados and dark chocolate.
Most people get enough magnesium from their daily diet — foods rich in the nutrient include pumpkin and chia seeds, almonds, cashews, spinach, whole wheat bread, black beans, soy milk, peanut butter, avocados and dark chocolate. Getty Images

Magnesium is key for nerve and muscle function, bone health, blood sugar regulation, a healthy immune system and a steady heartbeat.

Men should get 400 to 420 milligrams daily, women require 310 to 320 milligrams, and children’s needs depend on age and sex.

Most people get enough magnesium from their daily diet — foods rich in the nutrient include pumpkin and chia seeds, almonds, cashews, spinach, whole wheat bread, black beans, soy milk, peanut butter, avocados and dark chocolate.

Others turn to magnesium supplements — which come as pills, powder and even as tea — to try to improve sleep, relax muscles and/or lower blood pressure.

Research has shown that a higher magnesium intake can mean healthier bones, Saltzman said, notably for postmenopausal and elderly women at risk of osteoporosis.

He also reports that magnesium supplements have been found to slightly decrease blood pressure.

Some turn to magnesium supplements — which come as pills, powder and even as tea — to try to improve sleep, relax muscles and/or lower blood pressure.
Some turn to magnesium supplements — which come as pills, powder and even as tea — to try to improve sleep, relax muscles and/or lower blood pressure. Getty Images

But the sleep claims — fueled by trends like the sleepy girl mocktail — are trickier.

“We know that magnesium has a role to play in neurotransmitter release and muscle relaxation, so there may be some truth to the idea that magnesium can be a sleep aid,” Saltzman said. “But the science surrounding magnesium and sleep is still uncertain.”

He recommends testing “trusted” sleep remedies instead, like going to bed at the same time every night, reducing screen time and limiting caffeine.

“If you want to try magnesium as a sleep aid, stay as close as you can to about 300 milligrams per day, which is a little less than the recommended daily intake for adults,” Saltzman advised, adding that a daily dose of around 5,000 milligram can be fatal.

There are no known long-term consequences of magnesium supplements, Saltzman said, but one major side effect is diarrhea. Parents should talk to their child’s pediatrician before giving them supplements.

“Supplements are not medications, so dosages aren’t regulated by the Food and Drug Administration,” Saltzman said. “If you want to start taking magnesium supplements, look for brands with a label from United States Pharmacopeial Convention (USP), a trusted third-party organization that certifies supplements.”

Nicole Roach, a registered dietitian at Northwell Lenox Hill Hospital, also warns that a supplement can interact with a prescription medication you’re taking.

“If choosing to take a magnesium supplement for health benefits, make sure you are taking the type of magnesium that targets your desired health outcomes,” Roach told The Post. “Types of magnesium include oxide, citrate, glycinate.”