Buzz
Spend enough time on social media, and you might start believing magnesium supplements are a miracle cure for everything—from better sleep to headache relief and even anxiety. However, many of these claims are exaggerated. While magnesium isn’t a universal remedy, several studies suggest it may offer some benefits, such as fewer headaches and improved sleep. Here’s a look at what magnesium supplements can actually provide.
Magnesium may reduce the frequency of migraines
Though the research is still inconclusive, several studies suggest that a daily magnesium supplement could help individuals who suffer from frequent migraines. As a result, it’s been given a B rating by the American Headache Society and the American Academy of Neurology, signifying it as a safe, well-tolerated option that may offer potential benefits for migraine sufferers, whether used alone or alongside other treatments. For migraine prevention, the recommended daily dosage ranges from 400 to 600 milligrams.
“There is clinical evidence backing its use,” said Dr. Stacy Smith, a headache medicine specialist at Houston Methodist Hospital. “It’s not just based on personal stories.” In her practice, she sees a variety of reactions to magnesium supplements, with some patients experiencing significant relief, while others notice only mild effects, or none at all.
If you're incorporating magnesium to help prevent migraines, Smith recommends giving it at least two to three months. During this period, she suggests keeping a headache diary to monitor whether it affects the frequency or duration of your migraines.
Magnesium can also be used during a migraine to provide additional relief. If you’ve ever been in the ER for a migraine, you might have received an IV containing around 1,000 milligrams of magnesium, which has been shown to help alleviate symptoms during an acute attack.
Magnesium may also support sleep, anxiety, and blood pressure management
Recently, magnesium supplements have become more popular as a sleep aid, but the evidence for its effectiveness is still limited. While it won't compensate for poor sleep habits, it might slightly improve your sleep quality. There’s also some evidence suggesting it can enhance sleep quality for those with restless legs syndrome.
Magnesium supplements have been found to help reduce feelings of anxiety, though the studies supporting this were small-scale, lacked control groups, and relied on self-reported data. On a more consistent note, magnesium intake can lead to a modest reduction in blood pressure, particularly in individuals with pre-diabetes or insulin resistance, although the decrease is quite minimal.
How to incorporate a magnesium supplement into your routine
Magnesium comes in various forms, and each type is absorbed differently by the body. “Choose what’s accessible and affordable first,” advised Smith.
The most widely used type is magnesium oxide, which is the most affordable but also has one of the lowest absorption rates. It can also act as a laxative, which could either be beneficial or undesirable, depending on your needs. If you don’t notice any improvement with magnesium oxide, consider trying a different form before ruling out magnesium entirely.
Other common magnesium forms include magnesium citrate, magnesium lactate, magnesium malate, magnesium taurate, and magnesium glycinate. Depending on your reason for taking magnesium, one form might be more suitable than another. For instance, magnesium citrate is absorbed more easily, while magnesium lactate is typically gentler on the digestive system. (Some supplements combine different types.) The recommended daily intake of magnesium from all sources usually falls between 300 to 400 milligrams. For supplements, it’s typically advised not to exceed 350 milligrams daily unless otherwise instructed by a doctor. Magnesium from food sources is generally considered safe, even in larger amounts.
