This forgotten mineral is having a moment.
In the world of nutrients, minerals, vitamins, and supplements, magnesium seems to be having a moment. Perhaps it’s long overdue: in many ways, magnesium has been overlooked, underappreciated, or even forgotten. That may be ending.
But why is magnesium getting so much attention lately? Are claims about its benefits true? Are you getting enough magnesium, or should you join the rising number of people who take magnesium supplements every day? If you have these questions, this post is for you.
What is Magnesium?
Magnesium is a mineral the human body needs to function properly. It’s especially important for a healthy cardiovascular system, nerves, muscles, and bones. It helps regulate the body’s calcium and blood sugar levels, and it’s vital for the body’s production of protein. And that’s just the short list: more than 300 chemical reactions in the body rely, at least in part, on magnesium.
Are you getting enough magnesium?
Most of us don’t need to fret over how much magnesium we’re getting. The recommended daily amount of magnesium — 320 milligrams (mg) a day for women and 420 mg a day for men — isn’t difficult to take in through a healthy diet.
But getting extra magnesium is important for people with magnesium deficiency, and those who have complications of pregnancy known as preeclampsia and eclampsia.
More limited evidence suggests that extra magnesium could also be helpful for people with:
- cardiovascular disease, including high blood pressure or coronary artery disease
- insomnia
- migraines
- anxiety
- diabetes and diabetic neuropathy
- muscle soreness after exercise
- constipation.
There are even studies suggesting that magnesium supplements might help with brain health and smoking cessation.
Many studies of the potential benefits of magnesium are quite small, and some have inconsistent results. Despite the shaky evidence for many claims, this large and expanding list of proposed health benefits is one reason magnesium supplements have been increasingly popular in recent years.