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<\/p>\nMagnesium plays a crucial role in various bodily functions, including blood pressure regulation, muscle and nerve function, and protein synthesis. Not getting enough magnesium may lead to health issues, and taking best magnesium supplement may help with certain health issues such as high blood pressure, headache, or anxiety if those issues are caused by low magnesium, experts said. Magnesium has recently been touted as a potential treatment for a wide range of health conditions, with TikTok users claiming it can help with everything from high blood pressure to migraine to mental health issues. Videos on the benefits of magnesium supplements have garnered thousands of views and led many people to try them for various ailments.<\/p>\n
Magnesium is a mineral that affects our health in many ways. \u201cMagnesium has a big job,\u201d Amber Core, MDN, RD, a dietitian at The Ohio State University Wexner Medical Center, told Verywell. \u201cIt helps to maintain brain and heart function, regulate blood pressure, allow muscles and nerves to function, form bones and teeth, and [it] supports the immune system.\u201d<\/p>\n
Many people don\u2019t get enough of the mineral, partly because so much of the food we eat is processed, Marie van der Merwe, PhD, coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, told Verywell. Research suggests as much as 80% of the magnesium found in some foods is lost when food is processed\u2014which could be why 79% of Americans don\u2019t get enough through their diet.12<\/p>\n
While magnesium is an essential nutrient, you should check with a healthcare provider before adding the supplement to your regimen to treat any new symptoms you\u2019re experiencing.<\/p>\n
\u201cSupplements can be helpful, although it\u2019s best to review [your options] with a provider first,\u201d Julia Zumpano, RD, a dietitian at Cleveland Clinic, told Verywell. This is, in part, because magnesium supplements can interact with certain medications\u2014or they may not be a good fit as a treatment for the symptoms you\u2019re experiencing.<\/p>\n
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\u201cMagnesium is a co-factor for over 300 enzymatic reactions in the body,\u201d Core said. These include protein synthesis, blood pressure and blood glucose regulation, muscle and nerve function, and DNA and RNA synthesis. It also supports the structure component of bones, Core explained.<\/p>\n
That said, if you\u2019re low on magnesium, you may start feeling less than your best for any number of reasons. \u201cIt\u2019s like a domino effect,\u201d van der Merwe said. \u201cHaving lower magnesium creates a negative feedback loop\u201d in the body.<\/p>\n
We can see this in people under a lot of stress, she added. \u201cTypically magnesium is inside your cells, but what happens when you\u2019re under stress is the magnesium moves from inside the cell to outside the cell in your bloodstream, and it\u2019s very easy to get excreted through your kidneys,\u201d causing you to be low on magnesium. When this happens, you may notice symptoms like headache or muscle spasms caused by your magnesium levels. This can make your stress even worse and create a vicious cycle.3 Women need 310 to 320 milligrams (mg) of magnesium a day, while men need 400 to 420 mg. For reference, one ounce of dry roasted almonds contains 80 mg of magnesium; half a cup of boiled spinach contains 78 mg; and two tablespoons of smooth peanut butter contain 49 mg.4<\/p>\n
If you\u2019re experiencing symptoms of low magnesium, you should try to increase your magnesium through food. \u201cI approach nutrition with a \u2018food first\u2019 mentality, in that we should get as many nutrients as possible from our foods before adding in supplements as needed,\u201d Core said. \u201cThe nutrients in foods are easier for our bodies to use and absorb, as opposed to their elemental form in supplements.\u201d<\/p>\n
The following are the best dietary sources of magnesium:4<\/p>\n
Legumes Nuts Seeds Whole grains Green leafy vegetables (like spinach) Fortified foods (including breakfast cereals) Milk Yogurt That said, many people could benefit from adding a magnesium supplement to their daily routine, van der Merwe said, given how prevalent deficiencies are and how important the mineral is.<\/p>\n
\u201cBut you should always consult [a healthcare provider], especially if you\u2019re taking another medication,\u201d she added. Some medications can interact with magnesium supplements.5<\/p>\n
Because magnesium is involved in so many bodily processes, if you start getting enough magnesium after being deficient, you may begin to notice that you feel better, van der Merwe said. Some symptoms that have been bothering you, such as having low energy, headaches, anxiety, or feeling depleted, may lift.<\/p>\n
But that\u2019s only if your magnesium levels actually caused them and not by something else happening in your body\u2014which is why it\u2019s essential to speak to a provider about any new health issues you\u2019re experiencing, experts said.<\/p>\n
Some of the TikTok claims about magnesium\u2019s ability to help with certain health conditions aren\u2019t necessarily wrong. \u201cSome studies have shown that magnesium supplementation can modestly decrease blood pressure,\u201d Zumpano said. However, more research on the topic is needed.6<\/p>\n
Magnesium may also reduce symptoms of anxiety by balancing levels of cortisol, a hormone that affects your stress levels, Zumpano added. Limited research also suggests magnesium may help people with mild depression, though more research is needed to determine whether this is true, she explained.3<\/p>\n
There\u2019s no evidence to suggest that a daily magnesium supplement affects some of the health conditions discussed on TikTok. The research on magnesium supplements for migraine prevention is inconclusive: \u201cSome studies show benefit, and some do not,\u201d Zumpano said.78<\/p>\n
While animal studies have suggested magnesium may impact physical performance\u2014by boosting glucose availability in the brain, muscle, and blood\u2014we don\u2019t know that magnesium affects humans this way.<\/p>\n
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Though magnesium may help with certain health conditions, experts stress that it shouldn\u2019t be used as a cure-all in place of healthy lifestyle habits. They acknowledged that many health conditions people claim magnesium helps with can be aided by healthy habits.<\/p>\n
\u201c[You should] be sure you address lifestyle factors that may be affecting the symptoms you are experiencing,\u201d Zumpano said. This can look like the following, she added:<\/p>\n
Decrease screen time Eat nutritious foods Manage your stress level Prioritize movement Prioritize sleep Reduce or eliminate alcohol Reduce or eliminate caffeine Reduce or eliminate processed foods \u201cIf you have covered all these bases but are still experiencing concerning [symptoms], that is where supplements can help,\u201d Zumpano said.<\/p>\n
If you\u2019re dealing with any of the aforementioned health conditions\u2014such as anxiety, high blood pressure, or migraine\u2014a healthcare provider may suggest medication in addition to\u2014or in place of\u2014supplements, experts said.<\/p>\n
\u201cWhile proper nutrition and a healthy lifestyle are key for preventing a myriad of conditions, [you may] require medication as a treatment,\u201d Core said. \u201cSupplements can help to improve health, but are not meant to cure any conditions.\u201d<\/p>\n
Your healthcare provider can also help you pick the right supplement if advisable. \u201cSupplements are not regulated, therefore [you have to] choose supplements that have been third-party-tested,\u201d Zumpano explained.<\/p>\n
Ultimately, it\u2019s worth talking to a provider before making any changes, no matter how harmless they seem. \u201cAlways discuss your concerns with your doctor,\u201d Core said.<\/p>\n
Disclaimer: The information provided in this article is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.<\/strong><\/p>\n