{"id":1118,"date":"2026-03-24T09:23:56","date_gmt":"2026-03-24T09:23:56","guid":{"rendered":"https:\/\/portfolio.zenkoders.com\/ai-powered\/?p=1118"},"modified":"2026-04-08T22:53:33","modified_gmt":"2026-04-08T22:53:33","slug":"whats-the-hype-around-magnesium-and-should-you-take-supplements","status":"publish","type":"post","link":"https:\/\/portfolio.zenkoders.com\/ai-powered\/whats-the-hype-around-magnesium-and-should-you-take-supplements\/","title":{"rendered":"What&#8217;s the hype around magnesium, and should you take supplements?"},"content":{"rendered":"<ul>\n<li><strong>Magnesium is an essential mineral that plays several key roles in human health, including by supporting heart health.<\/strong><\/li>\n<li><strong>We can obtain magnesium from food sources, such as legumes, nuts, and seeds, and for those who require it, magnesium supplements are also available.<\/strong><\/li>\n<li><strong>Existing research has linked a magnesium-rich diet to potential benefits, such as lower stroke and diabetes risk.<\/strong><\/li>\n<li><strong>But does this mean we should rely more heavily on supplements, and what is the truth behind the hype? A preventive cardiology<\/strong>\u00a0<strong>dietitian and a doctor specializing in women\u2019s health weigh in.<\/strong><\/li>\n<\/ul>\n<p>Magnesium is an essential mineral that we typically obtain from food, though some people may incorporate dietary supplements as an additional source.<\/p>\n<p>Existing\u00a0<a class=\"content-link css-90fpmc\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">research<span class=\"css-16y17d3 icon-hl-trusted-source-after\"><span class=\"sro\">Trusted Source<\/span><\/span><\/a>\u00a0has linked magnesium-rich diets to lower\u00a0<a class=\"content-link css-90fpmc\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/7624\" target=\"_blank\" rel=\"noreferrer noopener\">stroke<\/a>,\u00a0<a class=\"content-link css-90fpmc\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/323627\" target=\"_blank\" rel=\"noreferrer noopener\">diabetes<\/a>, and\u00a0<a class=\"content-link css-90fpmc\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/155646\" target=\"_blank\" rel=\"noreferrer noopener\">osteoporosis<\/a>\u00a0risk, and some studies have suggested that magnesium supplementation could aid with the management of a wide array of conditions, from\u00a0<a class=\"content-link css-90fpmc\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12343232\/\" target=\"_blank\" rel=\"noopener noreferrer\">attention deficit hyperactivity disorder (ADHD)<\/a>\u00a0to\u00a0<a class=\"content-link css-90fpmc\" href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/14\/2315\" target=\"_blank\" rel=\"noopener noreferrer\">restless leg syndrome<\/a>.<\/p>\n<p>What should you know about magnesium in your diet, and does the evidence about its benefits match some of the hype surrounding this nutrient?<\/p>\n<div id=\"m3405177b-3c84-454a-93e0-e7100e995becmpd_firstQuarter_5817ebea-6ae1-4870-a86e-5f1a690db5be\" class=\"\" data-testid=\"driver\" data-placement=\"firstQuarter\">\n<div>\n<div>\n<section class=\"css-5s3yfc\">\n<div class=\"css-7nhf1e\"><\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<p><a class=\"content-link css-90fpmc\" href=\"https:\/\/entirelynourished.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Michelle Routhenstein<\/a>, MS, RD, CDCES, CDN, preventive cardiology dietitian at EntirelyNourished, and\u00a0<a class=\"content-link css-90fpmc\" href=\"https:\/\/www.sjpp.org\/find-a-doctor\/sheryl-ross-md\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sheryl Ross<\/a>, MD, board certified OB\/GYN and women\u2019s health expert at Providence Saint John\u2019s Health Center in Santa Monica, CA, answered these and other magnesium-related questions for\u00a0<em>Medical News Today<\/em>.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"icon-disclaimer-open\" class=\"css-6j69bq\">What roles does magnesium play in the body?<\/span><\/h2>\n<div data-testid=\"widget\" data-widget=\"6-faq\">\n<div>\n<div class=\"css-zw6ztj\">\n<div class=\"css-1a88wtd\">\n<div class=\"css-8zfp1k css-n2i2pe\">\n<div id=\"faq-item-0\" class=\"css-18comxn\" role=\"region\">\n<div class=\"css-1trs5ko\">\n<div class=\"css-mw9xir\">\n<p>\u201c<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/286839\" target=\"_blank\" rel=\"noreferrer noopener\">Magnesium<\/a>\u00a0is an essential mineral that helps your body turn food into energy, supports healthy muscles and nerves, keeps your heart beating normally, regulates\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/249413\" target=\"_blank\" rel=\"noreferrer noopener\">blood sugar<\/a>, and helps maintain healthy blood pressure,\u201d explained Routhenstein.<\/p>\n<p>Ross added that this nutrient plays\u00a0a key role in protein synthesis and may help regulate\u00a0<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/cen.14350\" target=\"_blank\" rel=\"noopener\">cortisol levels<\/a>, the \u201cstress hormone.\u201d<\/p>\n<p>The physician also explained that it\u00a0<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6028657\/\" target=\"_blank\" rel=\"noreferrer noopener\">supports thyroid health<\/a>\u00a0and helps maintain hormonal balance overall. This may be the case particularly in women, according to\u00a0<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12251677\/\">mounting evidence<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-testid=\"widget\" data-widget=\"7-faq\">\n<div>\n<div class=\"css-zw6ztj\">\n<div class=\"css-1a88wtd\">\n<div class=\"css-8zfp1k css-n2i2pe\">\n<h2 class=\"css-2chif9\"><span id=\"icon-disclaimer-open\" class=\"css-6j69bq\">Is the hype around magnesium benefits justified?<\/span><\/h2>\n<div id=\"faq-item-0\" class=\"css-18comxn\" role=\"region\">\n<div class=\"css-1trs5ko\">\n<div class=\"css-mw9xir\">\n<p>When it comes to how justified the hype around magnesium is, expert opinions may be split.<\/p>\n<p>\u201cResearch links higher magnesium intake to a\u00a0<a href=\"https:\/\/www.nature.com\/articles\/s41598-025-91227-1\" target=\"_blank\" rel=\"noreferrer noopener\">lower risk of stroke<\/a>,\u00a0<a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/23\/4223\" target=\"_blank\" rel=\"noreferrer noopener\">heart disease<\/a>,\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2772632022000320\" target=\"_blank\" rel=\"noreferrer noopener\">type 2 diabetes<\/a>, and\u00a0<a href=\"https:\/\/www.frontiersin.org\/journals\/endocrinology\/articles\/10.3389\/fendo.2024.1406248\/full\" target=\"_blank\" rel=\"noreferrer noopener\">bone loss<\/a>,\u201d Routhenstein told us.<\/p>\n<p><strong>\u201cHowever,\u201d the dietitian cautioned, \u201cmuch of this [evidence] comes from observational studies, where people eating more magnesium-rich foods also tend to have healthier overall diets.\u201d<\/strong><\/p>\n<p>In contrast, Ross emphasized that \u201cmagnesium deserves more recognition in how important it is to the body\u2019s optimal function,\u201d noting, besides its protective effects on heart, bone, and metabolic health, its potential for\u00a0<a href=\"https:\/\/www.mdpi.com\/2072-6643\/17\/4\/725\" target=\"_blank\" rel=\"noreferrer noopener\">migraine prevention<\/a>.<\/p>\n<p>\u201cMore awareness should be given to maintaining adequate magnesium levels as a way to live a healthier life,\u201d said Ross.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-testid=\"widget\" data-widget=\"8-faq\">\n<div>\n<div class=\"css-zw6ztj\">\n<div class=\"css-1a88wtd\">\n<div class=\"css-8zfp1k css-n2i2pe\">\n<h2 class=\"css-2chif9\"><span id=\"icon-disclaimer-open\" class=\"css-6j69bq\">What are some good dietary sources of magnesium?<\/span><\/h2>\n<div id=\"faq-item-0\" class=\"css-18comxn\" role=\"region\">\n<div class=\"css-1trs5ko\">\n<div class=\"css-mw9xir\">\n<p>For those who may want to consciously incorporate more\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318595\" target=\"_blank\" rel=\"noreferrer noopener\">natural sources of magnesium<\/a>\u00a0into their diets, Routhenstein advised that:<\/p>\n<p><strong>\u201cGood sources of magnesium include nuts and seeds like almonds, pumpkin seeds, and cashews, legumes such as black beans, lentils, and chickpeas, whole grains like brown rice, quinoa, and oats, and leafy greens such as spinach and Swiss chard.\u201d<\/strong><\/p>\n<p>\u201cOther magnesium-rich foods include avocado, yogurt, and bananas,\u201d she continued.<\/p>\n<p>Ross also added\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/9978\">oily fish<\/a>\u00a0like mackerel and salmon to this list.<\/p>\n<p>In terms of how much magnesium one should consume, \u201cadults generally need about 310 to 320 mg [milligrams] per day for women and 400 to 420 mg per day for men, and many fall short if their diets are low in whole plant foods,\u201d said Routhenstein.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-testid=\"widget\" data-widget=\"9-faq\">\n<div>\n<div class=\"css-zw6ztj\">\n<div class=\"css-1a88wtd\">\n<div class=\"css-8zfp1k css-n2i2pe\">\n<h2 class=\"css-2chif9\"><span id=\"icon-disclaimer-open\" class=\"css-6j69bq\">How can somebody tell if they have a magnesium deficiency?<\/span><\/h2>\n<div id=\"faq-item-0\" class=\"css-18comxn\" role=\"region\">\n<div class=\"css-1trs5ko\">\n<div class=\"css-mw9xir\">\n<p>\u201cSevere\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321735\" target=\"_blank\" rel=\"noreferrer noopener\">magnesium deficiency<\/a>\u00a0is rare in healthy people who eat a varied diet, but low levels can still occur,\u201d Routhenstein went on.<\/p>\n<p>\u201cHigher-risk groups include those with digestive disorders, uncontrolled diabetes, certain medications, older adults, and heavy alcohol use,\u201d she pointed out.<\/p>\n<p><strong>The dietitian noted that some symptoms of magnesium deficiency \u201cmay include fatigue, muscle cramps, numbness, tremors, or in severe cases, irregular heart rhythms.\u201d<\/strong><\/p>\n<p>\u201cSymptoms of long-term magnesium deficiency include muscle cramps\/spasms, anxiety\/irritability, heart racing, headaches, mood swings, difficulty sleeping, constipation, seizures, and weak bones,\u201d Ross also added.<\/p>\n<p>However, Routhenstein emphasized that the only accurate way to determine whether such a deficiency is at play is to consult a physician.<\/p>\n<p>\u201cMagnesium deficiency is best judged by a physician by combining symptoms and risk factors with blood work and, when needed, more specialized tests like\u00a0<a href=\"https:\/\/medlineplus.gov\/lab-tests\/magnesium-blood-test\/\" target=\"_blank\" rel=\"noreferrer noopener\">RBC magnesium<\/a> or a magnesium loading test, because no single lab value fully reflects total body magnesium status, as most magnesium is stored in bone and soft tissues rather than in the bloodstream,\u201d she explained.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-testid=\"widget\" data-widget=\"10-faq\">\n<div>\n<div class=\"css-zw6ztj\">\n<div class=\"css-1a88wtd\">\n<div class=\"css-8zfp1k css-n2i2pe\">\n<h2 class=\"css-2chif9\"><span id=\"icon-disclaimer-open\" class=\"css-6j69bq\">Is it safe to take daily magnesium supplements?<\/span><\/h2>\n<div id=\"faq-item-0\" class=\"css-18comxn\" role=\"region\">\n<div class=\"css-1trs5ko\">\n<div class=\"css-mw9xir\">\n<p>The most obvious apparent \u201cfix\u201d for those who do not think they are able to obtain enough magnesium through their regular diets is to take supplements, yet Routhenstein cautioned that supplementation should not involve a play-by-ear approach.<\/p>\n<p>\u201cWhether to take a magnesium supplement depends on diet, lab results, medical history, and medications,\u201d the dietitian advised.<\/p>\n<p>\u201cA food-first approach [to upping magnesium intake] is best, but supplements can help if intake or blood levels are low.\u201d<\/p>\n<p>Ross agreed, saying:<\/p>\n<p><strong>\u201cIt\u2019s always best to get your magnesium from dietary sources for this vital mineral. Daily magnesium supplementation should be considered in people with inadequate dietary intake,\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/317462\" target=\"_blank\" rel=\"noreferrer noopener\">type 2 diabetes<\/a>,\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/148373\" target=\"_blank\" rel=\"noreferrer noopener\">migraine<\/a>, intestinal malabsorption conditions, muscle cramps,\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/7882\" target=\"_blank\" rel=\"noreferrer noopener\">restless legs<\/a>,\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/155651\" target=\"_blank\" rel=\"noreferrer noopener\">menopause<\/a>, certain chronic diseases, and medications that lower magnesium levels.\u201d<\/strong><\/p>\n<p>If taking supplements, \u201ctypical doses of 100 to 350 mg per day are generally safe for people with normal kidney function, while those with\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/172179\" target=\"_blank\" rel=\"noreferrer noopener\">kidney disease<\/a>\u00a0should only supplement under medical supervision,\u201d said Routhenstein.<\/p>\n<p>\u201cBoth too little and too much magnesium can be harmful, so focusing on magnesium-rich foods and using supplements when needed is the safest approach,\u201d she reiterated. \u201cIt is always a good idea to discuss supplementation with your doctor and dietitian for individualized assessment of benefit versus risk, and the proper dosage for you.\u201d<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Magnesium is an essential mineral that plays several key roles in human health, including by supporting heart health. We can obtain magnesium from food sources, such as legumes, nuts, and seeds, and for those who require it, magnesium supplements are also available. Existing research has linked a magnesium-rich diet to potential benefits, such as lower [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1119,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[],"class_list":["post-1118","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"acf":[],"_links":{"self":[{"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/posts\/1118","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/comments?post=1118"}],"version-history":[{"count":2,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/posts\/1118\/revisions"}],"predecessor-version":[{"id":1181,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/posts\/1118\/revisions\/1181"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/media\/1119"}],"wp:attachment":[{"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/media?parent=1118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/categories?post=1118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/tags?post=1118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}