Do you really need magnesium? Your doctor might disagree
The rising popularity of magnesium supplements, largely fuelled by wellness influencers, reflects a broader shift toward proactive and self-directed healthcare.These supplements have suddenly exploded into the market, with dozens of influencer-backed and celebrity-backed companies promising everything from 'glowy skin' to 'increased productivity' to 'a better night's sleep.'According to the Global Wellness Economy Monitor 2024, the wellness industry reached a record $6.3 trillion in 2023 and is projected to hit $9 trillion by 2028.advertisement
Where did this trend come from, and how did magnesium become the star of the supplements?While this trend has contributed to increased awareness about the importance of micronutrients like magnesium, it also raises concerns around misinformation and self-medication.But first, let's break down what magnesium actually does in the body, and why it's suddenly getting so much attention.What does magnesium do?Magnesium is an important mineral that is naturally present in the environment. The human body also contains a sufficient amount of magnesium that enables more than 300 enzymes to perform from the smallest to the greatest functions in the body.
Magnesium is involved in protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation. ()
advertisementMagnesium is involved in protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, energy production, oxidative phosphorylation, glycolysis (a function that helps break down glucose) and improving sleep quality.This mineral also transports other minerals like calcium and potassium to various cells to help maintain heart rhythm.Usually, an adult body contains 25 grams of magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues.Since our bodies cannot make magnesium, we need to consume it from our diet.As much as this mineral is important for the body, a global study published in the British Medical Journal (BMJ) Nutrition, Prevention & Health, revealed that magnesium is the second-most common deficiency after vitamin D among Indians, particularly those who have diabetes.Does magnesium improve sleep quality?Magnesium and melatonin (sleep hormone) are closely linked when it comes to sleep regulation and circadian rhythm. Since magnesium regulates neurotransmitters in the brain, like GABA, it encourages relaxation and sleep initiation.
Since magnesium regulates neurotransmitters in the brain, like GABA, it encourages relaxation and sleep initiation. ()
"Magnesium also supports the body's parasympathetic nervous system, which controls the body's 'rest and digest' state. Based on these mechanisms, the mineral eases mild insomnia and enhances sleep quality, particularly for individuals who have a clinical deficiency," said Dr. Navita Purohit Vyas, Consultant, Pain, Palliative & Rehabilitation Medicine, Kokilaben Dhirubhai Ambani Hospital, Mumbai.Magnesium deficiency impairs melatonin levels and sleep quality.A randomised clinical trial published in the Journal of Research in Medical Sciences found that older adults who took 500 mg of magnesium daily for 8 weeks experienced increased melatonin levels, improved sleep efficiency, shorter sleep onset time, and reduced early morning awakenings.However, Dr. Sanjay Manchanda, Chairperson, Sleep Medicine, Sir Ganga Ram Hospital, said despite what is being claimed by companies, there are actually very few studies about effectiveness of magnesium in providing quality sleep."It a natural element in blood pressure, diabetes, and calming of the nerves. Magnesium is being used but not being fully proved," said Dr. Manchanda, adding, "It is being dubbed as a 'magical molecule' but that's not the truth. There could be side effects like diarrhoea, abdominal cramps and nausea."advertisementHow common is low magnesium?For adults who maintain a well-balanced diet of proper nutrition, it's rare to be deficient in magnesium.However, since diets high in processed foods, which are often low in magnesium, are common, it has led to more people being deficient.Adults typically require between 310 mg to 420 mg of magnesium per day. If you're experiencing fatigue, contraction or spasms of muscles, numbness or tingling sensation, irritability, and gastrointestinal disturbances such as nausea or constipation, it could mean low magnesium levels, and a simple blood test can solve this problem.
Doctors have said that most adults don't have to worry about their magnesium levels, since most of this depends on symptoms.()
However, if symptoms become severe, like tremors or shaking of certain muscles, mood changes, seizures, irregularities in heart rhythm, sleep disturbances, and increased stress sensitivity, then supplements are required, once a doctor checks the levels.According to Dr. Vyas, magnesium deficiency is found with tests like red blood cell (RBC) magnesium tests, magnesium loading (tolerance) tests, along with dietary histories which can help evaluation of magnesium status, especially in chronic patients or those on long-term medications known to cause magnesium depletion.advertisementFurther diagnosis can help find out the associated deficiencies of calcium and potassium, since these deficient states frequently accompany hypomagnesaemia.Do you need magnesium supplements? Contrary to popular belief, doctors have said that most adults don't have to worry about their magnesium levels, since most of this depends on symptoms.Since magnesium supplementation undergoes a thorough process by a doctor, who checks medical history and health tests, popping pills could lead to several problems.
For adults who maintain a well-balanced diet of proper nutrition, it's rare to be dificient in magnesium.
"Many influencers promote magnesium for a range of generalised benefits without sufficient evidence or disclaimers about potential risks. Such simplified messaging lacks nuance and can mislead individuals into assuming that supplements are universally beneficial and risk-free," said Dr. Vyas.
Magnesium deficiency is found with tests like red blood cell (RBC) magnesium test. ()
advertisementThere is also a tendency to overlook the importance of clinical evaluation, dietary balance, and the root causes of symptoms.Nutritionist Rujuta Dwivedi, in an Instagram video, said that "a single supplement as the novel cure is just that - business as usual, one that's good for profits and not for people.""Not just new diets, the weight-loss industry likes to have people on new supplements too. The business model is intriguing because the diet itself creates a market for the supplement in vogue. When eating low fat was the trend, it was calcium supplement that everyone was recommended to be on. Low fat meant lesser access to fat-soluble vitamins like D and poor assimilation of calcium."She pointed to low-carbohydrate diets as the reason for various people experiencing magnesium deficiency. View this post on Instagram A post shared by Rujuta Diwekar (@rujuta.diwekar)"As people, we need the same old things - ghar ka khana, kasrat and neend. Home-cooked meals, exercise and sleep. The magic is in not forgetting the basics," she said.Is taking magnesium supplements safe?Given magnesium's wide-ranging benefits and its influence on social media, many people end up purchasing and taking supplements over the counter or online without medical guidance."Certain medical conditions, like kidney problems, can increase the risk of magnesium build-up and toxicity. And magnesium can decrease the absorption of some medications and interact with others," according to Dr. Noorhan Nassar, a primary care doctor at Houston Methodist.The real question is: do you actually need a magnesium supplement to meet your daily needs?For healthy adults without a deficiency, there's no strong evidence that taking magnesium supplements offers any added benefit.Dr. Vyas said that unsupervised magnesium supplementation can lead to a range of adverse effects like gastrointestinal upset such as diarrhoea, abdominal cramping, or nausea.
For healthy adults without a deficiency, there's no strong evidence that taking magnesium supplements offers any added benefit. ()
More serious complications arise when excessive magnesium accumulates in the body, especially in individuals with impaired kidney function.This can lead to a condition called hypermagnesemia, characterised by low blood pressure, confusion, slowed heart rate, and in extreme cases, respiratory distress or cardiac arrest."Magnesium has interactions with a number of over-the-counter medications as well. It will decrease the absorption of some antibiotics (such as tetracyclines and quinolones) and interact with osteoporosis drugs, thyroid medications, and certain diuretics," added Dr. Vyas.Magnesium also changes the action of drugs that regulate electrolyte balance, adding to the danger of overdosing on imbalances.Eat food rich in magnesium insteadThe take-home message here is to skip supplements unless prescribed by a doctor, since having a healthy diet doesn't really put you in a deficiency mode.Foods high in magnesium include seeds and nuts, like pumpkin seeds, chia seeds, almonds and cashews, leafy greens, such as spinach, kale and collard greens, whole grains, including brown rice, oatmeal and whole grain bread, beans and legumes, including black beans, kidney beans, edamame and peanuts, dairy, such as yogurt and certain milks, including cow's milk and almond milk and fish, particularly salmon and halibut.
Skip supplements unless prescribed by a doctor, since having a healthy diet doesn't really put you in a deficiency mode. ()
When it comes to magnesium supplements, "it is important to differentiate between educational advocacy and commercialised health marketing," said Dr. Vyas."Relying solely on social media advice for supplement decisions may lead to overuse, improper dosing, and neglect of more appropriate or necessary medical care," the expert underscored.Must Watch
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