Magnesium: is it really the miracle mineral?

A closer look at the panacea du jour.

You can’t turn anywhere these days without someone extolling the benefits of magnesium. Truly, if you took them at face value, you’d have 1) lower stress 2) better sleep, 3) weight loss, 4) lower blood pressure, 5) lower blood sugar, 6) no depression and anxiety, 7) stronger bones, and 8) increased testosterone levels. Sounds too good to be true!

Well, it’s because it sorta is.

While some of these claims have some data to support them (though, mainly with inconsistent and inconclusive scientific evidence), the reality is much more complex and nuanced than all the influencers on social media would have you believe.

Magnesium is an essential component for our bodies, so why aren’t we recommending that people take magnesium supplements? If we need it, shouldn’t we just… take some of it to be safe? Not so fast. Most micronutrients that our bodies use are used in minute quantities, and there is such things as too much of a good thing. Like the principles of toxicology say, the dose makes the poison - and just like with water, everything good has the potential to cause harm in excess.

Unless you’ve been diagnosed with a magnesium deficiency by a clinician using legitimate validated diagnostic testing and has recommended that you augment your dietary intake, magnesium supplements are likely more expensive than they’re worth. (To be clear, there are certain people at higher risk of deficiencies—such as those with GI diseases that lead to malabsorption, alcohol dependence, people with type 2 diabetes, and older adults). A low to moderate deficiency of magnesium is not likely to produce noticeable symptoms. The body also helps to preserve magnesium levels when stores are low by limiting the amount excreted in urine and absorbing more magnesium in the gut. There are other reasons why clinicians may recommend that people take certain forms of magnesium including constipation, heartburn, and more— described below).

We aren’t saying magnesium isn’t important; it most certainly is! We are saying that you likely don’t need to take magnesium supplements unless there is a clear medical indication that a reputable clinician has consulted with you on.