Latest news with #Magnesium
Fox News
09-06-2025
- Health
- Fox News
Do you need a magnesium supplement? Experts share symptoms of deficiency
Magnesium is said to be a natural remedy for a variety of ailments — but is it really necessary to supplement, and if so, how much do you need? Fox News Digital spoke to multiple health experts about the multipurpose mineral, which plays a role in over 300 of the body's enzyme systems and helps with energy production, muscle and nerve function, and blood pressure regulation. Magnesium may help lower the risk of certain diseases and could help to improve sleep, reduce stress and anxiety, and prevent nighttime muscle cramps, sources said. The nutrient "supports a stable heartbeat and prevents arrhythmias, works with calcium and vitamin D to keep bones strong, and aids insulin sensitivity and glucose metabolism," Dr. Heather Viola, a primary care physician with Mount Sinai Health System in New York City, told Fox News Digital. Magnesium can also help with constipation relief, migraine prevention and PMS symptoms, according to Eleana Quattrocchi, a pharmacist and associate professor of pharmacy practice at Long Island University in Brooklyn, New York. Many Americans do not get enough magnesium in their diet, according to the National Institutes of Health (NIH) Office of Dietary Supplements. "Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of illness over time," the NIH website states. Studies have shown that up to 15% of people in the U.S. could experience magnesium deficiency. Lack of magnesium can raise the risk of hypertension, cardiovascular disease, type 2 diabetes, migraine headaches and osteoporosis. Potential symptoms include insomnia, muscle cramps, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, personality changes and heart arrhythmias, experts say. In severe cases, hypocalcemia (low calcium levels) or hypokalemia (low potassium levels) might occur, according to the NIH Office of Dietary Supplements. Blood tests can help detect low levels, but Viola cautioned that those tests "aren't perfect" because most magnesium is inside cells, not in serum. Studies have shown that up to 15% of people in the U.S. could experience magnesium deficiency. Certain medical conditions, alcoholism, some medications and a diet lacking in the mineral may contribute to magnesium deficiency. "People with gastrointestinal disease, such as Celiac disease or Crohn's disease, or those who have had a gastric bypass may develop magnesium deficiency," Sue-Ellen Anderson-Haynes, a spokesperson for the Academy of Nutrition and Dietetics and a registered dietitian who owns 360Girls&Women in Massachusetts, told Fox News Digital. The recommended daily dietary intake of magnesium is 310 to 320 mg per day for adult women and 400 to 420 mg per day for adult men. "The majority of magnesium is found in plants liked nuts, seeds and beans," Anderson-Haynes told Fox News Digital. "For reference, 1 ounce (2 tablespoons) of pumpkin seeds provides 156 mg of magnesium and 1 ounce of chia seeds is 111 mg (26% DV) of magnesium."COMMON HOUSEHOLD SPICE MAY INTERFERE WITH MEDICINES, STUDY SUGGESTS Some specific sources of magnesium include peanut butter, bananas, avocado, nuts (almonds), black beans, leafy greens (like spinach and kale), whole grains, yogurt and dark chocolate. While dietary sources are the best way to meet daily magnesium requirements, supplements are recommended in certain cases, health experts told Fox News Digital. "A supplement should be taken when a known deficiency or a health condition is present with excessive magnesium losses, like alcoholism," Samantha Dieras, a registered dietitian and director for ambulatory nutrition services at the Mount Sinai Hospital in New York City, told Fox News Digital. Physicians may recommend supplements for magnesium-deficient patients or for individuals who are taking certain medications, such as diuretics or Proton pump inhibitors that can deplete magnesium, Viola noted. It is possible to ingest too much supplementation. "You can get too much magnesium, but mainly from supplements, not food," Viola said. "It's very safe from food, as kidneys eliminate the excess." Over-supplementing can cause diarrhea, nausea and lethargy, according to the expert. Magnesium supplements come in different forms for various purposes, which are absorbed in different ways. One of the most popular forms is magnesium citrate, which is typically taken orally to raise levels in the body and alleviate constipation, according to Healthline. Magnesium chloride is another good choice for correcting deficiencies, and also alleviates heartburn and constipation. For those who can't tolerate other forms, magnesium lactate and magnesium malate may be gentler on the digestive system, Healthline noted. Magnesium taurate is known to have potential benefits of regulating high blood sugar and high blood pressure, while magnesium L-threonate could potentially help support brain health. "You can get too much magnesium, but mainly from supplements, not food." "The magnesium salts used for a calming effect are glycinate and taurate," Quattrocchi told Fox News Digital. Magnesium glycinate has also been shown to improve sleep, reduce mental health issues and treat inflammatory conditions, according to Healthline. For more Health articles, visit Individuals should speak with their physician before starting magnesium supplements, as it may interfere with some medications and medical conditions.
Indian Express
06-06-2025
- Health
- Indian Express
Magnesium pills: Are you taking the right ones for sleep?
When one of his patients ended up having bad stomach cramps, diarrhoea and dehydration, Dr Balakrishna G K, HOD & Sr Consultant Internal Medicine, Gleneagles BGS Hospital, Bengaluru, was stumped. Till he found that he had taken magnesium citrate — commonly used in hospitals to flush out the bowels before procedures. 'He had taken it thinking it would help him sleep since he had read that magnesium supplements helped people sleep better. Each supplement has a different compound for a specific purpose,' he says. Magnesium is suddenly everywhere — promoted as a fix for sleep troubles, stress, brain fog, and muscle cramps. 'But what many people don't realise is that magnesium isn't a one-size-fits-all solution. There are different forms of it, each with distinct purposes, and using the wrong one can create more problems than it solves,' says Dr Balakrishna. Which magnesium supplement is good for sleep? Magnesium glycinate is something we often recommend when someone with a magnesium deficiency is dealing with stress or struggling to sleep. It has a gentle, calming effect and doesn't usually upset the stomach, which makes it easier to take over time. But people should know it's not a sleeping pill. At best, it can help the body unwind, but it won't replace the need for proper sleep hygiene or medical intervention when necessary. In fact, the reason some people feel it 'works' is because they start pairing it with a better wind-down routine. That's more behavioural than pharmacological. Which supplement should not be ingested? Another form, magnesium sulfate — or Epsom salt — is meant only for external use in baths to soothe sore muscles. It's not meant to be ingested. Magnesium L-threonate, which has been hyped for its cognitive benefits, is still being researched — and we simply don't have enough data yet to call it effective. Why the confusion about magnesium supplements? Many supplement bottles don't mention which form or compound is inside. Often, products simply say 'Magnesium 400 mg' without revealing the compound — and in many cases, that's magnesium oxide. This is one of the cheapest forms available and frequently used in commercial supplements. But it also has poor bioavailability, which means the body absorbs only a small fraction of what's on the label. So people think they're correcting a deficiency, when in reality, they may not be absorbing enough to make a difference. Get magnesium from food Magnesium from food is almost never harmful — the body has a natural way of regulating how much it absorbs. But supplements can easily overshoot the mark, especially if taken without medical supervision. Nuts, seeds, whole grains, legumes, and leafy greens are excellent dietary sources and should always be the first line of replenishment. The recommended daily dosage for adults is between 310-420 mg per day. Who should not take supplements If someone has kidney issues, magnesium supplements aren't something to take lightly. The kidneys play a big role in clearing excess magnesium from the body. When they're not functioning well, magnesium can quietly build up in the system without any early red flags — and that can become risky before anyone even knows something's wrong. There's also a drug interaction angle that often gets missed. Magnesium can interfere with the absorption of thyroid medications, certain antibiotics, and even some blood pressure pills. Supplements can be helpful — but only when the form, dose, and purpose are aligned with actual needs.
WebMD
23-05-2025
- Health
- WebMD
Magnesium for Depression
Does Magnesium Help With Depression? If you feel sad, tired, and cranky, your doctor may suggest magnesium for depression. "We think of magnesium as just a trace mineral, but it's involved in hundreds of functions in the body, some of which impact mood," says James Greenblatt, MD, an integrative psychiatrist in Auburndale, Massachusetts, and an assistant clinical professor of psychiatry at Tufts University School of Medicine in Boston. Research has shown that magnesium can be another powerful tool in your toolbox to treat depression. A 2023 review of seven clinical trials found that magnesium supplements significantly improved symptoms of depression. "Magnesium alone is rarely enough to treat depression, but when I've used it in patients, along with other treatments like talk therapy and antidepressants, I've found that it helps," explains Greenblatt. There may be other reasons why magnesium helps to improve depression, too. One very small study published in Medical Research Archives found that people who took a daily gram of magnesium for two weeks reported improvements in sleep quality. "If you're well rested, you're better able to manage your mood and stress levels," says Greenblatt. Magnesium Deficiency and Depression It's thought that as many as half of all Americans may be low in magnesium, a nutrient that helps to regulate your muscles and nerves, manage your blood pressure and blood sugar, and make protein, bone, and DNA. If your body doesn't have enough magnesium, it can put you at risk of mental health conditions like depression and anxiety. A 2019 study published in the journal Nutrients found that people with low blood levels of magnesium were more likely to have symptoms of depression. "Magnesium itself increases GABA, a brain chemical that helps you feel calm," explains Suruchi Chandra, MD, an integrative psychiatrist in Bethesda, Maryland. "It works in a very similar way to anti-anxiety medications such as alprazolam (Xanax)." Magnesium does other things, too. It regulates other brain chemicals, such as glutamate and serotonin, that keep you calm and in a good mood, said Greenblatt. It also works indirectly to lower levels of stress hormones such as cortisol in your body. "It helps to control the release of ACTH, a hormone that stimulates the release of cortisol from your adrenal glands," Greenblatt explains. There are a couple of common reasons why people may be low in magnesium. "The vegetables we eat now don't have the same levels of nutrients such as magnesium as they did one hundred years ago," says Greenblatt. And many of us walk around chronically stressed – and stress has been shown to lower magnesium levels, adds Chandra. "This creates a snowball effect – the lower your magnesium levels are, the more stressed, anxious, and depressed you feel, which in turn depletes your body of magnesium even more," she explains. You can get a blood test to check for a magnesium deficiency, but these aren't always reliable, says Chandra. "Magnesium is mostly stored in our bones and other organs like our brain, so even if your blood levels of magnesium are normal, you could still be deficient," she explains. What Is the Best Magnesium for Depression? There's no one best magnesium for depression. But magnesium glycinate for depression is very popular, says Greenblatt. This supplement is a combination of the mineral magnesium and the amino acid glycine. Glycine, which is also found in high-protein foods like meat and beans, has antioxidant properties, which may also help with depression. It comes in many forms, including pills, powders, and gummies. There are other forms of magnesium, like magnesium oxide and magnesium-I-threonate. But Greenblatt recommends you try magnesium glycinate first. "Magnesium oxide isn't well absorbed by your body, and it can cause GI upset and diarrhea," he says. Magnesium-I-threonate is better absorbed, but it tends to be more expensive than other forms, he adds. "With magnesium glycinate, more of the magnesium tends to be absorbed, and it usually has fewer GI-related side effects," says Greenblatt. Magnesium for Depression Dosage It's hard to know an exact dosage for magnesium for depression, as studies have looked at different amounts. The recommended dietary allowance (RDA) is 400-420 milligrams (mg) for adult men and 310-320 mg for women. But the National Institutes of Health recommends adults take no more than 350 mg of magnesium as a supplement every day. It's less than the RDA because most people will get more magnesium naturally through food and drinks. People with depression may benefit from a slightly higher dose, of about 500 mg, says Greenblatt, as long as they are under a doctor's supervision. In these situations, break your magnesium dose up into two to three doses, which helps it be absorbed more easily into your bloodstream, he added, and take one of those doses before bed, to encourage and enhance sleep. If you also take a vitamin D supplement, Greenblatt recommended that you take at least one of those doses at the same time. "Magnesium tends to enhance vitamin D absorption," he explains. While magnesium is generally very safe, high amounts can cause side effects that include: If you notice any of the above symptoms, let your doctor know right away. They may want to decrease your dose, or have you stop taking magnesium entirely. Food Sources of Magnesium for Depression You can also try to get magnesium from food. This is a very safe option, since your kidneys will get rid of any magnesium that you don't need through your pee. Some good food sources include: Dark green leafy vegetables like spinach or swiss chard Nuts like almonds, peanuts, and cashews Seeds Whole grains like brown rice Oatmeal Beans Salmon Beef Poultry Dark chocolate that's at least 70% cocoa Milk and yogurt Magnesium and Antidepressants You may wonder if it's safe to take magnesium and antidepressants together. The answer is yes. "Generally, we see the best results if we use the two together," says Greenblatt. "While magnesium may be enough for someone with very mild depression, people who have moderate to severe depression will usually require prescription medications." You also should never take magnesium supplements without first talking to your doctor, he stressed. In general, people shouldn't take magnesium if they already have kidney or heart disease. It can also interact with certain medications, such as: Takeaways If you have depression, you may benefit from taking a magnesium supplement. Research suggests it may improve your symptoms. Magnesium itself increases levels of GABA, a brain chemical that helps you feel calm. The best form of magnesium to use is magnesium glycinate. Just talk to your doctor before you take it, to make sure it's safe, and you are on the correct dose.
Time of India
13-05-2025
- Health
- Time of India
This is the best time to take Magnesium supplements for maximum benefits
Magnesium as a mineral supports many key functions in the body, including muscle health, brain function, energy production, and sleep quality. Not only that, magnesium is also known to control inflammation in the body, and helps with issues like anxiety, constipation, or poor sleep. However like it is with all supplements, the timing of when you take it makes all the difference. Let's see how... Why timing is important Not many know that, but Magnesium helps your body in different ways throughout the day. Hence, to support your body the right way, the timing is important. Regardless, you should be consistent with your dosage and take it at the same time everyday. You can take magnesium with or without food, but if you have a sensitive stomach, taking it with meals can reduce any discomfort later on. Morning: Best for Energy, Anxiety, and Brain Health If you are taking the supplement to boost energy, reduce anxiety, or support brain function, morning is the best time to take it. Magnesium types like malate, threonate, glycinate, and taurate are absorbed quickly in the bloodstream, and can help you feel calm and focused during the day. Taking magnesium in the morning can also help prevent migraines and improve digestion if you suffer from constipation. However some forms like magnesium citrate, may cause bowel movements a few hours after taking them, so plan accordingly. Evening: Ideal for Sleep and Relaxation Magnesium plays a crucial role in producing melatonin, the hormone that controls your sleep cycle. Taking magnesium about one to two hours before bedtime can help you relax, and foster good sleep quality. Magnesium glycinate and citrate are popular choices for nighttime use because they have calming effects. After Exercise: Supports Muscle Recovery Magnesium helps muscles relax and recover after an intense physical activity. Taking magnesium after a workout can ease muscle cramps and reduce soreness. Forms like magnesium chloride or using Epsom salt baths (which contain magnesium sulfate) are effective for muscle recovery, like a salt bath. This timing helps replenish magnesium lost during exercise and supports overall muscle health. How to take magnesium safely? Take magnesium at the same time everyday to maintain steady levels and get consistent benefits. Take with food if you have stomach upset, but avoid high-fiber meals right at the same time, as fiber can reduce absorption. Keep magnesium supplements at least 2 hours apart from other medications to avoid interactions. Do not double dose if you miss one; just take the next dose at your usual time. Before starting the medication, consult your doctor first. Get the latest lifestyle updates on Times of India, along with Mother's Day wishes , messages , and quotes !
Indian Express
28-04-2025
- Health
- Indian Express
Signs you may have a magnesium deficiency
Essential for bodily functions Magnesium helps with energy production, bone strength, muscle health, and other vital activities.
