“Like many vitamins and supplements, some uses of magnesium are strongly supported by scientific evidence, while others are not,” Dr. Edward Saltzman , an associate professor at the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University, said this month as part of the university’s “Ask the Expert” series .
Most people get enough magnesium from their daily diet — foods rich in the nutrient include pumpkin and chia seeds, almonds, cashews, spinach, whole wheat bread, black beans, soy milk, peanut butter, avocados and dark chocolate. Getty Images
Magnesium is key for nerve and muscle function, bone health, blood sugar regulation, a healthy immune system and a steady heartbeat.
Most people get enough magnesium from their daily diet — foods rich in the nutrient include pumpkin and chia seeds, almonds, cashews, spinach, whole wheat bread, black beans, soy milk, peanut butter, avocados and dark chocolate.
Others turn to magnesium supplements — which come as pills, powder and even as tea — to try to improve sleep, relax muscles and/or lower blood pressure.
“We know that magnesium has a role to play in neurotransmitter release and muscle relaxation, so there may be some truth to the idea that magnesium can be a sleep aid,” Saltzman said. “But the science surrounding magnesium and sleep is still uncertain .”
“If you want to try magnesium as a sleep aid, stay as close as you can to about 300 milligrams per day, which is a little less than the recommended daily intake for adults,” Saltzman advised, adding that a daily dose of around 5,000 milligram can be fatal.
There are no known long-term consequences of magnesium supplements, Saltzman said, but one major side effect is diarrhea. Parents should talk to their child’s pediatrician before giving them supplements.
“Supplements are not medications, so dosages aren’t regulated by the Food and Drug Administration,” Saltzman warned. “If you want to start taking magnesium supplements, look for brands with a label from United States Pharmacopeial Convention (USP), a trusted third-party organization that certifies supplements.”
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