Magnesium Has Definite Uses, But Isn't The Cure-All Social Media Says

Does magnesium really help with constipation, stress, sleep and migraines? Experts share their thoughts.

If you’ve been on social media recently, you’ve likely seen people touting the benefits of magnesium (and the different types of magnesium). Influencers ― and even some doctors ―on social media platforms claim it can improve almost everything, from constipation to sleep to brain fog.

But experts say it’s tough to know if these claims are actually true.

“With supplements, in general, there’s not a lot of requirements out there for good hard research,” said Jesse Wisniewski, a clinical pharmacist at Cedars-Sinai Medical Center in California. “The studies that have been done, there are usually a lot of flaws in those studies, so it’s unclear how to apply it to certain groups of patients.”

That said, the nutrient does play a role in our overall health. “Magnesium is a mineral element, so it’s an essential part of helping our body function normally,” Wisniewski said. It’s essential for nerve, muscle and heart function, he added. It’s also important for maintaining bone health.

According to Perri Halperin, a clinical nutrition coordinator at Mount Sinai Health System in New York, the recommended daily magnesium intake for adult men is between 400 and 420 milligrams of magnesium per day. For women, that number is a little lower — between 310 and 320 milligrams per day.

Wisniewski said in a Western diet, roughly two-thirds of people are not getting enough magnesium. And according to the Cleveland Clinic, many people with a magnesium deficiency have no symptoms at all, or very mild symptoms, so you are probably unaware if you fall into this category. (For some, though, low magnesium levels may present as nausea and fatigue.)

There’s virtually no risk of over-consuming magnesium when you’re getting it through food, Halperin said. Plus, extra magnesium from food is pretty easily filtered out by your kidneys unless you have kidney issues, she noted.

This is not the case for supplementation, though — which can cause adverse effects like diarrhea and low blood pressure in those who have too much magnesium. “[It’s] hard to reach the levels of magnesium that cause toxicity through diet alone, but much easier when you’re popping a pill,” Halperin explained.

What’s more, when comparing magnesium-rich food and magnesium supplements, the magnesium our bodies get through food has been highly studied; research shows it helps with the necessary functions mentioned above. However, magnesium as a supplement ― and any potential benefits that come from it ― is far less studied, Halperin explained.

All that said, the supplements still exist on the market for a reason ― and it’s hard to ignore the glowing testimonials many have posted about magnesium pills. Not to mention the fact that there are multiple options out there, including magnesium glycinate, magnesium citrate and magnesium L-threonate (and that’s not even all of them).

Do all of those work for the same problems? What’s the difference? Do we even need it? We asked experts to find out:

A magnesium supplement is good for constipation.

“I would say the best-researched use of magnesium that we have a lot of good data on is for constipation,” said Gina Milano, a clinical dietitian at Stanford Health Care in California. “And so there’s various forms of magnesium that are used to help alleviate constipation.”

One form is magnesium oxide, which Milano said is inexpensive and easy to find at your local grocery store. Magnesium oxide is not well absorbed by the body, Milano said, so even if you are taking large doses of it, your body isn’t actually soaking much of it up. “However, it’s helpful for promoting and alleviating constipation,” Milano added.

Magnesium hydroxide is also good for constipation, she said. You may have heard it referred to as milk of magnesia, which is readily available at stores as well. Magnesium citrate is good for constipation as well, she said.

There’s some evidence that magnesium can also help with migraines.

According to Halperin, magnesium can be helpful for migraine pain as well. “Studies have shown low magnesium levels in people suffering from migraines,” she said.

“In fact, the National Headache Foundation suggests a daily dose of 400 to 600 milligrams of magnesium to reduce the frequency of migraine attacks,” Halperin noted. Specifically, magnesium oxide is best for migraine treatment, according to the American Migraine Foundation.

It’s worth knowing that the suggested dosage for migraine treatment might be higher than the recommended daily intake for men and especially women. “So, there’s the possibility of side effects like diarrhea, muscle weakness if you’re taking magnesium supplements at that level,” Halperin said.

Magnesium can be helpful for constipation and migraines, but it shouldn't be an immediate go-to for some of the other treatments made popular by social media.

There is also some evidence that it can help with memory and cognition — but more research is needed.

Social media influencers claim magnesium helped them with the brain fog that can occur as a result of a COVID infection. But experts say that isn’t a definite use for the supplement — though there is some promising evidence that needs more backing.