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Magnesium dietary supplements are in all places—lined up on pharmacy cabinets and promoted on wellness blogs and social media.
Perhaps you’ve gotten a buddy or member of the family who swears a each day pill will assist all the things, from higher sleep to assuaging muscle cramps.
However do you actually need one? Or it’s simply advertising and marketing hype?
What’s magnesium and why do we’d like it?
Magnesium is a vital steel the physique must make and function greater than 300 totally different enzymes.
These enzymes construct protein, and regulate muscle and nerve perform, assist in the discharge of vitality from our meals, and assist to keep up blood perform. The physique would not produce magnesium so we have to get it from exterior sources.
The federal government recommends a each day magnesium dose of 310–420 mg a day for adults and 30–410 mg for youngsters, relying on age and intercourse.
That is simply met by a great food regimen. Meals wealthy in magnesium embody nuts and seeds, entire grains, seafood, meat, legumes and inexperienced leafy greens.
You’ll be able to even get a few of your magnesium wants met by darkish chocolate. It has 146 mg per 100 g of chocolate.
How do I do know if I am poor?
Individuals susceptible to experiencing magnesium deficiency embody individuals with restricted diets, gastrointestinal issues equivalent to Crohn’s and celiac ailments, sort 2 diabetes, and alcohol dependence. Older adults are additionally extra more likely to be poor.
You’ll solely want a magnesium complement for those who present indicators of low magnesium. One of the frequent indicators is muscle spasms and twitches. Different signs to look out for embody low urge for food, nausea and vomiting, or your coronary heart beating abnormally.
Magnesium deficiency might be correctly identified by a blood take a look at ordered by your physician. In case you want this take a look at, it is lined by Medicare.
What circumstances can it assist?
Commercially out there magnesium dietary supplements have been promoted to stop muscle cramps, handle insomnia and assist with migraines.
Whereas magnesium deficiency is linked to muscle cramps, the reason for most muscle cramps is unknown.
And the present proof doesn’t display that magnesium dietary supplements can stop muscle cramps in older adults.
There may be conflicting information as as to if using magnesium helps with sleep. One research reported magnesium was capable of scale back the time for an individual to go to sleep by 17.4 minutes whereas others did not present an impact.
For migraines, the latest analysis suggests taking 122–600 mg of magnesium dietary supplements each day for 4–24 weeks could lower their frequency and severity.
Are magnesium dietary supplements protected?
Magnesium dietary supplements are typically nicely tolerated.
Nevertheless, they will trigger gastrointestinal discomfort equivalent to nausea, belly cramping and diarrhea. Magnesium causes diarrhea by drawing water into the gut and stimulating motion within the intestine.
It’s attainable to take an excessive amount of magnesium and you may overdose on it. Very massive doses, round 5,000 mg per day, can result in magnesium toxicity.
A lot of the analysis investigating the medical use of magnesium focuses on magnesium in oral formulations.
What different formulations can be found?
As magnesium is a small steel ion, it will probably go by pores and skin—however not simply.
Magnesium bathtub salts, patches and topical cream-based formulations might be able to increase your blood magnesium ranges to some extent.
However because of the quantity wanted every day, tablets and meals are a greater supply.
Issues to be careful for when taking magnesium
Commercially out there magnesium merchandise can fluctuate broadly in dose, formulation and price. Magnesium dietary supplements have between 150 to 350 mg of the steel per pill. Your required dose will rely in your age and intercourse, and whether or not you’ve gotten any underlying well being issues.
Magnesium dietary supplements typically include different nutritional vitamins and minerals, equivalent to nutritional vitamins C and D, and the metals calcium, chromium and manganese. So it is vital to think about the overall portions for those who’re taking different nutritional vitamins and dietary supplements.
Many magnesium dietary supplements additionally embody vitamin B6. Whereas this vitamin is vital for supporting the immune system, excessive intakes may cause severe well being points. In case you’re already taking a B6 complement, a magnesium complement that additionally contains it will probably put you in danger.
What for those who’re contemplating dietary supplements?
In case you suppose you is perhaps poor in magnesium, communicate to your physician who can order a blood take a look at.
In case you endure from migraines, cramps, or poor sleep, discuss to your physician or pharmacist who can advise on and monitor the underlying trigger. It could be {that a} change in life-style or another therapy could also be extra applicable for you.
In case you do resolve to take a magnesium complement, examine you will not be taking an excessive amount of of some other vitamin or mineral. A pharmacist might help choose a complement that fits you finest.
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