Magnesium is essential for health. But can supplements really help with digestion, muscle pain, anxiety and sleep?
Experts cite inconsistent evidence for supplementing with the essential mineral – and warn taking magnesium without a deficiency has risks
TL;DR
- Celebrity endorsements of magnesium supplements create consumer interest, but scientific evidence for their effectiveness is often inconsistent.
- Magnesium is essential for bodily functions, but deficiency is uncommon in Australia.
- Studies on magnesium for sleep are small, short-term, and use varied doses, making conclusions difficult.
- Certain forms of magnesium supplements can have a laxative effect, with potential risks for athletes due to exercise sensitivity.
- There is insufficient evidence to support magnesium supplementation for athletes, muscle cramp prevention, or significant benefits for the nervous system.
- Supplement companies may exploit public anxieties about deficiencies, while real-life stressors like overwork are not fixed by magnesium.
- High doses of magnesium can lead to toxicity, with severe symptoms including cardiac arrest.
- Consulting a doctor is advised for those at risk of deficiency or concerned about their intake, rather than routine supplementation.