Magnesium supplements are widely available in pharmacies and promoted online for various health benefits. Many people believe these tablets can improve sleep, prevent muscle cramps, and ease migraines. Magnesium is an essential metal required by the body to operate over 300 enzymes. These enzymes help build protein, regulate muscle and nerve function, release energy from food, and maintain proper blood function. Since the body does not produce magnesium, it must be obtained through diet or supplements. Adults need 310–420 mg daily, while children require 30–410 mg depending on age and sex. Most people can meet this requirement through a balanced diet that includes nuts, seeds, whole grains, seafood, meat, legumes, and green leafy vegetables. However, certain groups are at higher risk of deficiency and may benefit from supplementation after consulting a doctor.
Who Needs Magnesium Supplements and What Conditions They May Help
People with restricted diets, gastrointestinal problems like Crohn's or coeliac disease, type 2 diabetes, alcohol dependence, and older adults are more likely to experience magnesium deficiency. Common signs include muscle spasms, twitches, low appetite, nausea, vomiting, and abnormal heartbeat. A blood test ordered by a doctor can properly diagnose deficiency and is covered by Medicare. Research on magnesium for muscle cramps shows no clear benefit in older adults. Evidence on sleep improvement is conflicting, with one study showing it reduced time to fall asleep by 17.4 minutes, while others found no effect. For migraines, taking 122-600 mg daily for 4–24 weeks may decrease frequency and severity. Supplements are generally safe but can cause gastrointestinal discomfort. Very large doses around 5,000 mg per day can lead to toxicity.
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