{"id":206831,"date":"2025-10-17T15:50:09","date_gmt":"2025-10-17T15:50:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/206831\/"},"modified":"2025-10-17T15:50:09","modified_gmt":"2025-10-17T15:50:09","slug":"should-i-take-a-magnesium-supplement-will-it-help-me-sleep-or-prevent-muscle-cramps","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/206831\/","title":{"rendered":"Should I take a magnesium supplement? Will it help me sleep or prevent muscle cramps?"},"content":{"rendered":"

Magnesium supplements are everywhere \u2013 lined up on pharmacy shelves and promoted on wellness blogs and social media<\/a>. <\/p>\n

Maybe you have a friend or family member who swears a daily tablet will help everything, from better sleep to alleviating muscle cramps.<\/p>\n

But do you really need one? Or it is just marketing hype?<\/p>\n

What is magnesium and why do we need it?<\/p>\n

Magnesium is an essential metal the body needs to make and operate more than 300 different enzymes. <\/p>\n

These enzymes<\/a> build protein, and regulate muscle and nerve function, help in the release of energy from our food, and help to maintain blood function. The body doesn\u2019t produce magnesium so we need to get it from external sources.<\/p>\n

The government<\/a> recommends a daily magnesium dose of 310\u2013420 mg a day for adults and 30\u2013410 mg for children, depending on age and sex. <\/p>\n

This is easily met through a good diet. Foods rich in magnesium<\/a> include nuts and seeds, whole grains, seafood, meat, legumes and green leafy vegetables. <\/p>\n

You can even get some of your magnesium needs met through dark chocolate<\/a>. It has 146 mg per 100 g of chocolate.<\/p>\n

How do I know if I\u2019m deficient?<\/p>\n

People at risk of experiencing magnesium deficiency<\/a> include people with restricted diets, gastrointestinal problems such as Crohn\u2019s and coeliac diseases, type 2 diabetes, and alcohol dependence. Older adults are also more likely to be deficient.<\/p>\n

You will only need a magnesium supplement if you show signs of low magnesium<\/a>. One of the most common signs is muscle spasms and twitches. Other symptoms to look out for include low appetite, nausea and vomiting, or your heart beating abnormally.<\/p>\n

Magnesium deficiency can be properly diagnosed by a blood test ordered by your doctor. If you need this test, it\u2019s covered by Medicare<\/a>. <\/p>\n

What conditions can it help?<\/p>\n

Commercially available magnesium supplements have been promoted to prevent muscle cramps, manage insomnia and help with migraines. <\/p>\n

While magnesium deficiency is linked to muscle cramps<\/a>, the cause of most muscle cramps is unknown<\/a>. <\/p>\n

And the current evidence does not demonstrate that magnesium supplements can prevent muscle cramps in older adults<\/a>. <\/p>\n

\"Different<\/p>\n

Magnesium supplements come in different brands and doses.
\n Nial Wheate<\/p>\n

There is conflicting data as to whether the use of magnesium helps with sleep. One study reported magnesium was able to reduce the time for a person to fall asleep by 17.4 minutes<\/a> while others didn\u2019t show<\/a> an effect<\/a>. <\/p>\n

For migraines<\/a>, the most recent research suggests taking 122-600 mg of magnesium supplements daily for 4\u201324 weeks may decrease their frequency and severity.<\/p>\n

Are magnesium supplements safe?<\/p>\n

Magnesium supplements are generally well tolerated. <\/p>\n

However, they can cause gastrointestinal discomfort such as nausea, abdominal cramping and diarrhoea<\/a>. Magnesium causes diarrhoea by drawing water into the intestine and stimulating movement in the gut<\/a>. <\/p>\n

It is possible to take too much magnesium and you can overdose<\/a> on it. Very large doses, around 5,000 mg per day<\/a>, can lead to magnesium toxicity.<\/p>\n

Most of the research investigating the clinical use of magnesium focuses on magnesium in oral<\/a> formulations. <\/p>\n

What other formulations are available?<\/p>\n

As magnesium is a small metal ion, it can pass through skin<\/a> \u2013 but not easily. <\/p>\n

Magnesium bath salts, patches and topical cream-based formulations may be able to raise your blood magnesium levels to some extent. <\/p>\n

But due to the amount needed each day, tablets and foods are a better source. <\/p>\n

Things to watch out for when taking magnesium<\/p>\n

Commercially available magnesium products can vary widely in dose, formulation and cost. Magnesium supplements have between 150 to 350 mg of the metal per tablet. Your required dose will depend on your age and sex, and whether you have any underlying health problems.<\/p>\n

Magnesium supplements sometimes contain other vitamins and minerals, such as vitamins C and D, and the metals calcium, chromium and manganese. So it\u2019s important to consider the total quantities if you\u2019re taking other vitamins and supplements. <\/p>\n

Many magnesium supplements also include vitamin B6. While this vitamin is important for supporting the immune system, high intakes can it can cause serious health issues<\/a>. If you\u2019re already taking a B6 supplement, a magnesium supplement that also includes it can put you at risk.<\/p>\n

What if you\u2019re considering supplements?<\/p>\n

If you think you might be deficient in magnesium, speak to your doctor who can order a blood test. <\/p>\n

If you suffer from migraines, cramps, or poor sleep, talk to your doctor or pharmacist who can advise on and monitor the underlying cause. It may be that a change in lifestyle or an alternative treatment may be more appropriate for you.<\/p>\n

If you do decide to take a magnesium supplement, check you won\u2019t be taking too much of any other vitamin or mineral. A pharmacist can help select a supplement that suits you best.<\/p>\n