Nutritionist reveals the pros and cons of magnesium supplementation

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Magnesium supplements have become increasingly popular, especially among restless sleepers desperate to catch some Zs, but a nutrition professor is warning that the tablets aren’t for everyone.

“Like many vitamins and supplements, some uses of magnesium are strongly supported by scientific evidence, while others are not,” Dr. Edward Saltzman, an associate professor in the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts. The university said this month as part of the university’s “Ask the Expert” series.

Magnesium is key to nerve and muscle function, bone health, blood sugar regulation, a healthy immune system, and a steady heartbeat.

Men should get 400 to 420 milligrams a day, women need 310 to 320 milligrams, and children’s needs depend on age and gender.

Most people get enough magnesium from their daily diet – nutrient-dense foods include pumpkin and chia seeds, almonds, cashews, spinach, whole wheat bread, black beans, soy milk, peanut butter, avocados and chocolate black.

Others turn to magnesium supplements—which come as pills, powders, and even teas—in an effort to improve sleep, relax muscles, and/or lower blood pressure.

Research has shown that a higher intake of magnesium can mean healthier bones, Saltzman said, especially for postmenopausal women and older women at risk of osteoporosis.

He also reports that magnesium supplements have been found to slightly lower blood pressure.

But sleep claims – fueled by trends like the sleepy girl mocktail – are more complicated.

“We know that magnesium has a role to play in neurotransmitter release and muscle relaxation, so there may be some truth to the idea that magnesium can be a sleep aid,” Saltzman said. “But the science surrounding magnesium and sleep is still uncertain.”

He recommends testing “reliable” sleep remedies, such as going to bed at the same time every night, reducing screen time and limiting caffeine.

“If you want to try magnesium as a sleep aid, stick as close as you can to about 300 milligrams a day, which is slightly less than the recommended daily intake for adults,” advised Saltzman, adding that a daily dose of about 5,000 milligrams can be fatal.

The long-term effects of magnesium supplements are not known, Saltzman said, but a major side effect is diarrhea. Parents should talk to their child’s pediatrician before giving them supplements.

“Supplements are not medications, so dosages are not regulated by the Food and Drug Administration,” Saltzman said. “If you want to start taking magnesium supplements, look for brands labeled by the United States Pharmacopeial Convention (USP), a trusted third-party organization that certifies supplements.”

Nicole Roach, a registered dietitian at Northwell Lenox Hill Hospital, also cautions that a supplement may interact with a prescription medication you’re taking.

“If you choose to take a magnesium supplement for health benefits, make sure you’re taking the type of magnesium that targets your desired health outcomes,” Roach told The Post. “Types of magnesium include oxide, citrate, glycinate.”