{"id":24940,"date":"2025-06-29T16:37:09","date_gmt":"2025-06-29T16:37:09","guid":{"rendered":"https:\/\/www.europesays.com\/us\/24940\/"},"modified":"2025-06-29T16:37:09","modified_gmt":"2025-06-29T16:37:09","slug":"magnesium-has-benefits-but-its-not-the-cure-all-social-media-claims-it-is","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/24940\/","title":{"rendered":"Magnesium Has Benefits, But It’s Not The Cure-All Social Media Claims It Is"},"content":{"rendered":"

If you\u2019ve been on social media recently, you\u2019ve likely seen people touting the benefits of magnesium (and the different types of magnesium). Influencers \u2015 and even some doctors \u2015 <\/strong>on social media platforms claim it can improve almost everything, from constipation<\/a> to sleep<\/a> to brain fog<\/a>. <\/p>\n

But experts say it\u2019s tough to know if these claims are actually true. <\/p>\n

\u201cWith supplements, in general, there\u2019s not a lot of requirements out there for good hard research,\u201d said Jesse Wisniewski<\/a>, a clinical pharmacist at Cedars-Sinai Medical Center in California. \u201cThe studies that have been done, there are usually a lot of flaws in those studies, so it\u2019s unclear how to apply it to certain groups of patients.\u201d<\/p>\n

That said, the nutrient does play a role in our overall health. \u201cMagnesium is a mineral element, so it\u2019s an essential part of helping our body function normally,\u201d Wisniewski said. It\u2019s essential for nerve, muscle and heart function, he added. It\u2019s also important for maintaining bone health<\/a>.<\/p>\n

According to Perri Halperin<\/a>, a clinical nutrition coordinator at Mount Sinai Health System in New York, the recommended daily magnesium intake for adult men is between 400 and 420 milligrams of magnesium per day. For women, that number is a little lower \u2014 between 310 and 320 milligrams per day.<\/p>\n

Wisniewski said in a Western diet, roughly two-thirds of people are not getting enough magnesium. And according to the Cleveland Clinic<\/a>, many people with a magnesium deficiency have no symptoms at all, or very mild symptoms, so you are probably unaware if you fall into this category. (For some, though, low magnesium levels may present as nausea and fatigue.)<\/p>\n

There\u2019s virtually no risk of over-consuming magnesium when you\u2019re getting it through food<\/a>, Halperin said. Plus, extra magnesium from food is pretty easily filtered out by your kidneys unless you have kidney issues, she noted. <\/p>\n

This is not the case for supplementation, though \u2014 which can cause adverse effects like diarrhea and low blood pressure in those who have too much magnesium. \u201c[It\u2019s] hard to reach the levels of magnesium that cause toxicity through diet alone, but much easier when you\u2019re popping a pill,\u201d Halperin explained. <\/p>\n

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\u201cIt\u2019s always a good idea to let your doctor know what supplements you\u2019re taking.\u201d<\/p>\n

– Jesse Wisniewski, clinical pharmacist at Cedars-Sinai Medical Center<\/p>\n<\/blockquote>\n

What\u2019s more, when comparing magnesium-rich food and magnesium supplements, the magnesium our bodies get through food has been highly studied; research shows it helps with the necessary functions mentioned above. However, magnesium as a supplement \u2015 and any potential benefits that come from it \u2015 is far less studied, Halperin explained.<\/p>\n

All that said, the supplements still exist on the market for a reason \u2015 and it\u2019s hard to ignore the glowing testimonials many have posted about magnesium pills. Not to mention the fact that there are multiple options out there, including magnesium glycinate, magnesium citrate and magnesium L-threonate (and that\u2019s not even all of them).<\/p>\n

Do all of those work for the same problems? What\u2019s the difference? Do we even need it? We asked experts to find out:<\/p>\n

A magnesium supplement is good for constipation.<\/strong><\/p>\n

\u201cI would say the best-researched use of magnesium that we have a lot of good data on is for constipation,\u201d said Gina Milano<\/a>, a clinical dietitian at Stanford Health Care in California. \u201cAnd so there\u2019s various forms of magnesium that are used to help alleviate constipation.\u201d<\/p>\n

One form is magnesium oxide, which Milano said is inexpensive and easy to find at your local grocery store. Magnesium oxide is not well absorbed by the body, Milano said, so even if you are taking large doses of it, your body isn\u2019t actually soaking much of it up. \u201cHowever, it\u2019s helpful for promoting and alleviating constipation,\u201d Milano added.<\/p>\n

Magnesium hydroxide is also good for constipation, she said. You may have heard it referred to as milk of magnesia, which is readily available at stores as well. Magnesium citrate is good for constipation as well, she said.<\/p>\n

There\u2019s some evidence that magnesium can also help with migraines.<\/strong><\/p>\n

According to Halperin, magnesium can be helpful for migraine pain as well. \u201cStudies have shown low magnesium levels in people suffering from migraines,\u201d she said.<\/p>\n

\u201cIn fact, the National Headache Foundation suggests a daily dose of 400 to 600 milligrams of magnesium to reduce the frequency of migraine attacks,\u201d Halperin noted. Specifically, magnesium oxide is best for migraine treatment, according to the American Migraine Foundation<\/a>.<\/p>\n

It\u2019s worth knowing that the suggested dosage for migraine treatment might be higher than the recommended daily intake for men and especially women. \u201cSo, there\u2019s the possibility of side effects like diarrhea, muscle weakness if you\u2019re taking magnesium supplements at that level,\u201d Halperin said.<\/p>\n

\"Magnesium<\/p>\n

Grace Cary via Getty Images<\/p>\n

Magnesium can be helpful for constipation and migraines, but it shouldn’t be an immediate go-to for some of the other treatments made popular by social media.<\/p>\n

There is also some evidence that it can help with memory and cognition \u2014 but more research is needed.<\/strong><\/p>\n

Social media influencers claim magnesium helped them with the brain fog that can occur<\/a> as a result of a COVID infection. But experts say that isn\u2019t a definite use for the supplement \u2014 though there is some promising evidence that needs more backing. <\/p>\n

\u201cMore recently there\u2019s been much more research about magnesium L-threonate and that\u2019s been linked to improved cognition and memory and even learning,\u201d Milano said, noting that this type of magnesium is \u201cable to cross the blood-brain barriers,\u201d making it highly absorbable by the body.<\/p>\n

A 2010 study<\/a> looked at the use of this kind of magnesium in rats and found that both young and elderly rats experienced improved memory and learning, Milano said. There was also a small 2022 study <\/a>in humans that found magnesium L-threonate, coupled with vitamins and minerals including vitamins C and D, positively affected cognition as well. But it\u2019s unclear if it was the magnesium itself or the other items used in tandem, Milano noted.<\/p>\n

Additional testing is needed to determine just how effective magnesium is for memory and cognition. And Milano said you should be wary of brands touting the benefits of magnesium L-threonate before more research is conducted.<\/p>\n

\u201cI think the thought here is, \u2018Oh, maybe this can be only used on a daily basis, but maybe it also could be used in prevention and treatment for elderly adults who are struggling with cognition\u2019 \u2026 that\u2019s looking a little bit more promising,\u201d Milano said.<\/p>\n

The data on magnesium\u2019s effect on sleep is mixed.<\/strong><\/p>\n

There is some evidence behind using magnesium for better sleep, Wisniewski said. \u201cSleep … that is definitely one of the common ones that people are using it for, and there\u2019s some limited evidence about it,\u201d he said.<\/p>\n

The studies on this have largely looked at older adults, but suggest magnesium can help people fall asleep faster, though it did not increase the amount of time they were actually asleep, Wisniewski explained. That said, the strongest evidence is from short-term studies<\/a> (so the effects and risks long-term are unknown), and the favorable results could have been by chance, Wisniewski added.<\/p>\n

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\u201cMagnesium assists with neurological pathways, and when they\u2019re not functioning appropriately due to low levels, it can lead to mood disorders [and] sleep disorders \u2015 but it\u2019s not well understood.\u201d<\/p>\n

– Perri Halperin, clinical nutrition coordinator at Mount Sinai Health System<\/p>\n<\/blockquote>\n

Halperin and Milano both added that more research is needed before magnesium can be considered a science-backed sleep aid. Milano also said that many studies don\u2019t explicitly state the type of magnesium used for better sleep.<\/p>\n

If you are looking to try magnesium for sleep, the Cleveland Clinic<\/a> suggests magnesium glycinate or magnesium citrate, though you should check with your doctor before starting a new supplement. <\/p>\n

The same goes for magnesium\u2019s impact on depression and stress.<\/strong> <\/p>\n

\u201cDepression is another area of interest when it comes to magnesium. I think depression, sleep, brain fog [improvements are] all related to the fact that magnesium assists with neurological pathways, and when they\u2019re not functioning appropriately due to low levels, it can lead to mood disorders [and] sleep disorders \u2015 but it\u2019s not well understood,\u201d Halperin said.<\/p>\n

According to Milano, there have been a few randomized controlled trials exploring magnesium\u2019s use for depression, and some studies have shown that magnesium did improve depressive symptoms<\/a>, but additional research is necessary \u2014 the studies largely saw benefits in older adults 65 and up.<\/p>\n

When it comes to stress, Wisniewski said studies suggest that taking magnesium and Vitamin B6 together can help with mental health and stress levels. But it\u2019s unclear how much of a role magnesium plays. The study found<\/a> that when magnesium was taken without Vitamin B6, it was not as effective for stress management. <\/p>\n

Before starting any kind of supplement, speak with your doctor. <\/strong><\/p>\n

\u201cUltimately, it\u2019s always a good idea to let your doctor know what supplements you\u2019re taking,\u201d Wisniewski said, adding that if your doctor isn\u2019t available, then you can also speak with a pharmacist.<\/p>\n

Again, it is possible to consume too much magnesium, which can result in diarrhea, nausea, vomiting, low mood, muscle weakness, low blood pressure and an abnormal heartbeat, according to Halperin.<\/p>\n

Additionally, Wisniewski said magnesium supplements can interfere with certain medications for issues like thyroid disorders or HIV, and can also interfere with certain antibiotics. It\u2019s crucial that folks with any chronic conditions talk to a medical professional before taking magnesium. <\/p>\n

Experts say you should follow a food-first approach in most cases.<\/strong><\/p>\n

\u201cWe often want our clients, patients, etc. to get micronutrients from food instead of relying on supplements to fix a problem,\u201d Halperin said.<\/p>\n

\u201cIf you\u2019re worried you\u2019re not getting enough magnesium or you\u2019re hearing about the powers of magnesium, go ahead and start by incorporating magnesium-rich foods into your diet,\u201d Milano added.<\/p>\n

This includes green, leafy vegetables like spinach and Swiss chard, nuts, seeds, beans, legumes and whole grains. For reference, 1 ounce of almonds has 80 milligrams of magnesium, 1 ounce of pumpkin seeds have 150 milligrams and half a cup of black beans has 60 milligrams, according to the Cleveland Clinic<\/a>.<\/p>\n

\u201cMaybe even playing around with the timing of those foods to see if that does reduce your anxiety and depression in heightened moments or if it does help you sleep a little bit better,\u201d Milano added.<\/p>\n

If you do decide you want to try magnesium supplements for any of the uses above, be sure to buy your supplement from a reputable source, she said. <\/p>\n

\u201cThe FDA does not regulate supplements, and many markets throw out products with big health claims,\u201d Milano said. Look for products that are USP-certified or NSF-certified, she noted. This will ensure they are safe and the company is following high-quality practices.<\/p>\n