Magnesium supplements are gaining popularity as a "magic solution for everything," from insomnia to osteoporosis, prompting experts to uncover the science behind these claims.
Professor Edward Saltzman, a distinguished academic at the Friedman School of Nutrition at Tufts University, highlighted the scientific evidence available to date on magnesium, a vital mineral that plays essential roles in maintaining a healthy body.
"Magnesium is a vital mineral for the body," says Saltzman, noting that most people get their daily needs from their diet. Magnesium is found naturally in many of the staple foods we eat every day, such as nuts, seeds, legumes, whole grains, and green leafy vegetables.
This mineral performs multiple vital functions in the body, most importantly supporting the proper functioning of muscles and nerves, as well as contributing to maintaining cardiovascular health.
Deficiency in this mineral is rare, except in certain cases related to health problems that affect the absorption of nutrients, such as some digestive system disorders.
Despite the proven benefits of magnesium, there are many claims that require careful scientific examination. For example, some products and supplements promote the idea that magnesium can improve bone health or even help you sleep better. However, when examining the available scientific evidence, we find that some of these benefits are supported by studies, while others still need further proof.
Most of the current scientific evidence regarding the benefits of magnesium is based on epidemiological studies that track the health indicators of large numbers of people over long periods of time. Interventional studies, which are more rigorous and test the effect of magnesium on specific health problems, are still relatively few. This situation sometimes makes it difficult to conclusively determine that magnesium is directly responsible for some of the positive health outcomes observed in epidemiological studies.
Regarding bone health, research shows that magnesium plays an important role in the bone-building process.
Some studies have found that people who consume higher amounts of magnesium have healthier bones. There is also some evidence that increasing magnesium intake can help improve bone density in postmenopausal women and older adults, who are at greater risk of osteoporosis.
As for the role of magnesium in improving sleep, the scientific picture is less clear. Claims suggest that magnesium plays a role in neurotransmitter secretion and muscle relaxation, which may explain its reported positive effects on sleep. However, conclusive scientific evidence for this effect is still insufficient. Therefore, experts recommend first improving basic sleep habits—such as maintaining a regular bedtime, reducing screen time before bed, and limiting caffeine intake—before considering magnesium supplements as a sleep aid.
Regarding cardiovascular health, studies show that magnesium supplements have a limited effect in lowering blood pressure, while a magnesium-rich diet, such as the DASH diet, produces better results. However, it's important to note that these benefits may actually be due to the overall benefits of eating more healthy foods such as fruits, vegetables, legumes, and whole grains, and not necessarily to magnesium alone.
Magnesium supplements are generally safe, with common side effects limited to gastrointestinal problems such as diarrhea. There is currently no evidence of serious long-term side effects from taking these supplements, except in cases of very large doses of up to 5,000 mg per day, which can be very dangerous and sometimes fatal. Therefore, it is recommended to consult a doctor before starting to take these supplements, especially for children.