Magnesium Supplements: The New Trend

Suddenly, magnesium supplements are everywhere. They’ve become a popular ingredient in #sleepygirlmocktails, mixed with tart cherry juice and prebiotic soda—almost like a wellness drink for anxious millennials. People at work are turning to magnesium glycinate as a bedtime alternative to melatonin, claiming it can help with insomnia, constipation, and even deeper existential concerns. It seems many are focusing on improving their sleep quality and digestive health. In fact, over the past year, Google searches for the best magnesium types for sleep and bowel movements have significantly increased.

Magnesium is crucial for a healthy cardiovascular system and is one of the most plentiful minerals in our bodies, facilitating over 300 biochemical reactions. These reactions include everything from protein synthesis to nerve function and managing blood sugar levels. It also plays a role in maintaining our bone structure and assists in moving calcium and potassium through cell membranes, which is essential for muscle contractions and maintaining normal heart rhythms.

You can find magnesium in foods like legumes, leafy greens, and whole grains, not to mention fortified products and supplements. But the real question is: Do you actually need to take a supplement?

Identifying Magnesium Deficiency

Despite its importance for health, many people don’t consume enough magnesium. Registered dietitian Sue-Ellen Anderson-Haynes points out that this is partly due to magnesium being mainly found in high-fiber foods, and a lot of Americans struggle to meet their fiber needs. Research backs this up: Over 90% of women and around 97% of men aren’t getting enough dietary fiber.

Older adults are particularly susceptible since the body’s ability to absorb magnesium diminishes with age. Certain health issues, including Crohn’s disease, kidney disease, alcohol misuse, or the use of diuretics, can also lead to lower levels of magnesium.

Anderson-Haynes mentions that magnesium deficiency (or hypomagnesemia) can cause a range of symptoms, including headaches, nausea, constipation, muscle cramps, heart palpitations, and general fatigue. Long-term deficiency can heighten the risk for issues like high blood pressure, osteoporosis, insulin resistance, and type 2 diabetes.

Advantages of Magnesium Supplements

There are various forms of magnesium supplements available:

• Magnesium citrate: Often used as a laxative for occasional constipation.
• Magnesium glycinate: Popular for promoting better sleep and reducing anxiety.
• Magnesium oxide: Commonly taken for constipation or digestive issues.
• Magnesium l-threonate: Targeted for improved sleep and cognitive function.
• Magnesium chloride: Used as an electrolyte replenisher as well as for its laxative effects.

While supplements can be beneficial for those with confirmed deficiencies, early studies indicate they may also help with certain conditions like migraines, insomnia, and heart disease.

Anderson-Haynes emphasizes that magnesium can help with menstrual irregularities, reducing severe cramping. It might also benefit women during perimenopause and menopause, and may even be included in treatments for pregnancy complications like preeclampsia.

Is There Such a Thing as Too Much Magnesium?

The recommended daily allowance of magnesium is 320 mg for women and 420 mg for men, amounts most can achieve through a balanced diet. Healthy kidneys help regulate magnesium levels, flushing out excess when intake is high while conserving it when it’s low.

Generally, daily supplements under 350 mg are safe for healthy adults. However, taking too much can lead to gastrointestinal issues, particularly diarrhea, as magnesium tends to loosen bowels. Other side effects can include nausea and discomfort, and at excessively high levels—often due to overusing laxatives—there are risks like low blood pressure, muscle cramps, breathing difficulties, and, in rare cases, cardiac arrest. Those with kidney disease might face the highest risk of moving into toxicity.

Should You Consider Supplementing?

For most healthy individuals, magnesium supplements aren’t strictly necessary. If you deal with conditions like migraines or insomnia where research suggests there are benefits, it’s worth discussing it with a healthcare provider before trying them out.

If supplements aren’t for you, aim for magnesium-rich foods instead. Good sources include legumes (like beans and lentils), leafy greens (like kale and spinach), whole grains (such as oats and quinoa), nuts (like almonds and cashews), fruits (like bananas and avocados), and soy products (like tofu and edamame).

When choosing dietary supplements, Anderson-Haynes advises looking for certifications like GMP (Good Manufacturing Practices) or NSF. Given that the FDA doesn’t regulate dietary supplements in the same way it does food and pharmaceuticals, third-party testing is vital.

Expert Insights

• Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, is a spokesperson for the Academy of Nutrition and Dietetics, also the founder of 360Girls&Women.