Health experts emphasize the critical role magnesium plays in various bodily functions, including energy production, muscle and nerve function, and blood pressure regulation. According to Dr. Heather Viola of Mount Sinai Health System, magnesium supports a stable heartbeat and prevents arrhythmias, while also working with calcium and vitamin D to maintain strong bones. Additionally, magnesium is noted for its potential to improve sleep, reduce stress and anxiety, and alleviate nighttime muscle cramps.
The National Institutes of Health (NIH) Office of Dietary Supplements reports that many Americans do not consume enough magnesium through their diets, and that low intakes can increase the risk of various illnesses over time. Studies suggest that up to 15% of the U.S. population could experience magnesium deficiency, which is associated with a higher risk of hypertension, cardiovascular disease, type 2 diabetes, migraines, and osteoporosis. Symptoms of deficiency can include insomnia, muscle cramps, constipation, fatigue, and even severe cases like hypokalemia or hypocalcemia, the NIH notes.
While dietary sources such as nuts, seeds, legumes, leafy greens, and whole grains are the best ways to meet magnesium requirements, supplements may be recommended for individuals with certain health conditions or those taking medications that deplete magnesium. Dr. Samantha Dieras, a registered dietitian at Mount Sinai Hospital, advises that supplements should be taken when a deficiency is confirmed or in cases where excessive magnesium loss occurs, such as in alcoholism. However, experts caution that over-supplementation can lead to side effects like diarrhea, nausea, and lethargy, emphasizing the importance of consulting a physician before starting any magnesium regimen.
There are various forms of magnesium supplements, each with different absorption rates and purposes. Magnesium citrate is commonly used for constipation and to raise magnesium levels, while magnesium chloride is beneficial for heartburn and constipation. For those with sensitive digestion, magnesium lactate and magnesium malate are gentler options. Magnesium taurate and magnesium L-threonate are noted for their potential effects on blood sugar regulation, high blood pressure, and brain health. Experts suggest that individuals should always consult their healthcare provider before beginning any magnesium supplement regimen to ensure it is appropriate for their specific health needs and does not interfere with existing medications or conditions.