{"id":444061,"date":"2026-02-25T03:02:09","date_gmt":"2026-02-25T03:02:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/444061\/"},"modified":"2026-02-25T03:02:09","modified_gmt":"2026-02-25T03:02:09","slug":"do-the-health-benefits-match-the-hype-experts-weigh-in","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/444061\/","title":{"rendered":"Do the health benefits match the hype? Experts weigh in"},"content":{"rendered":"

\"bowlShare on Pinterest<\/a>Magnesium supplements may help in some cases, but dietary sources like lentils are best, experts argue. Image credit: Nata\u0161a Mandi\u0107\/StocksyMagnesium is an essential mineral that plays several key roles in human health, including by supporting heart health.We can obtain magnesium from food sources, such as legumes, nuts, and seeds, and for those who require it, magnesium supplements are also available.Existing research has linked a magnesium-rich diet to potential benefits, such as lower stroke and diabetes risk.But does this mean we should rely more heavily on supplements, and what is the truth behind the hype? A preventive cardiology dietitian and a doctor specializing in women\u2019s health weigh in.<\/p>\n

Magnesium is an essential mineral that we typically obtain from food, though some people may incorporate dietary supplements as an additional source.<\/p>\n

Existing research<\/a> has linked magnesium-rich diets to lower stroke<\/a>, diabetes<\/a>, and osteoporosis<\/a> risk, and some studies have suggested that magnesium supplementation could aid with the management of a wide array of conditions, from attention deficit hyperactivity disorder (ADHD)<\/a> to restless leg syndrome<\/a>.<\/p>\n

What should you know about magnesium in your diet, and does the evidence about its benefits match some of the hype surrounding this nutrient?<\/p>\n

Michelle Routhenstein<\/a>, MS, RD, CDCES, CDN, preventive cardiology dietitian at EntirelyNourished, and Sheryl Ross<\/a>, MD, board certified OB\/GYN and women\u2019s health expert at Providence Saint John\u2019s Health Center in Santa Monica, CA, answered these and other magnesium-related questions for Medical News Today.<\/p>\n

What roles does magnesium play in the body?<\/p>\n

\u201cMagnesium<\/a> is an essential mineral that helps your body turn food into energy, supports healthy muscles and nerves, keeps your heart beating normally, regulates blood sugar<\/a>, and helps maintain healthy blood pressure,\u201d explained Routhenstein.<\/p>\n

Ross added that this nutrient plays a key role in protein synthesis and may help regulate\u00a0cortisol levels<\/a>, the \u201cstress hormone.\u201d<\/p>\n

The physician also explained that it supports thyroid health<\/a> and helps maintain hormonal balance overall. This may be the case particularly in women, according to mounting evidence<\/a>.<\/p>\n

Is the hype around magnesium benefits justified?<\/p>\n

When it comes to how justified the hype around magnesium is, expert opinions may be split.<\/p>\n

\u201cResearch links higher magnesium intake to a lower risk of stroke<\/a>, heart disease<\/a>, type 2 diabetes<\/a>, and bone loss<\/a>,\u201d Routhenstein told us.<\/p>\n

\u201cHowever,\u201d the dietitian cautioned, \u201cmuch of this [evidence] comes from observational studies, where people eating more magnesium-rich foods also tend to have healthier overall diets.\u201d<\/p>\n

In contrast, Ross emphasized that \u201cmagnesium deserves more recognition in how important it is to the body\u2019s optimal function,\u201d noting, besides its protective effects on heart, bone, and metabolic health, its potential for migraine prevention<\/a>.<\/p>\n

\u201cMore awareness should be given to maintaining adequate magnesium levels as a way to live a healthier life,\u201d said Ross.<\/p>\n

What are some good dietary sources of magnesium?<\/p>\n

For those who may want to consciously incorporate more natural sources of magnesium<\/a> into their diets, Routhenstein advised that:<\/p>\n

\u201cGood sources of magnesium include nuts and seeds like almonds, pumpkin seeds, and cashews, legumes such as black beans, lentils, and chickpeas, whole grains like brown rice, quinoa, and oats, and leafy greens such as spinach and Swiss chard.\u201d <\/p>\n

\u201cOther magnesium-rich foods include avocado, yogurt, and bananas,\u201d she continued.<\/p>\n

Ross also added oily fish<\/a> like mackerel and salmon to this list.<\/p>\n

In terms of how much magnesium one should consume, \u201cadults generally need about 310 to 320 mg [milligrams] per day for women and 400 to 420 mg per day for men, and many fall short if their diets are low in whole plant foods,\u201d said Routhenstein.<\/p>\n

How can somebody tell if they have a magnesium deficiency?<\/p>\n

\u201cSevere magnesium deficiency<\/a> is rare in healthy people who eat a varied diet, but low levels can still occur,\u201d Routhenstein went on.<\/p>\n

\u201cHigher-risk groups include those with digestive disorders, uncontrolled diabetes, certain medications, older adults, and heavy alcohol use,\u201d she pointed out.<\/p>\n

The dietitian noted that some symptoms of magnesium deficiency \u201cmay include fatigue, muscle cramps, numbness, tremors, or in severe cases, irregular heart rhythms.\u201d<\/p>\n

\u201cSymptoms of long-term magnesium deficiency include muscle cramps\/spasms, anxiety\/irritability, heart racing, headaches, mood swings, difficulty sleeping, constipation, seizures, and weak bones,\u201d Ross also added.<\/p>\n

However, Routhenstein emphasized that the only accurate way to determine whether such a deficiency is at play is to consult a physician.<\/p>\n

\u201cMagnesium deficiency is best judged by a physician by combining symptoms and risk factors with blood work and, when needed, more specialized tests like RBC magnesium<\/a> or a magnesium loading test, because no single lab value fully reflects total body magnesium status, as most magnesium is stored in bone and soft tissues rather than in the bloodstream,\u201d she explained.<\/p>\n

Is it safe to take daily magnesium supplements?<\/p>\n

The most obvious apparent \u201cfix\u201d for those who do not think they are able to obtain enough magnesium through their regular diets is to take supplements, yet Routhenstein cautioned that supplementation should not involve a play-by-ear approach.<\/p>\n

\u201cWhether to take a magnesium supplement depends on diet, lab results, medical history, and medications,\u201d the dietitian advised. <\/p>\n

\u201cA food-first approach [to upping magnesium intake] is best, but supplements can help if intake or blood levels are low.\u201d<\/p>\n

Ross agreed, saying:<\/p>\n

\u201cIt\u2019s always best to get your magnesium from dietary sources for this vital mineral. Daily magnesium supplementation should be considered in people with inadequate dietary intake, type 2 diabetes<\/a>, migraine<\/a>, intestinal malabsorption conditions, muscle cramps, restless legs<\/a>, menopause<\/a>, certain chronic diseases, and medications that lower magnesium levels.\u201d<\/p>\n

If taking supplements, \u201ctypical doses of 100 to 350 mg per day are generally safe for people with normal kidney function, while those with kidney disease<\/a> should only supplement under medical supervision,\u201d said Routhenstein.<\/p>\n

\u201cBoth too little and too much magnesium can be harmful, so focusing on magnesium-rich foods and using supplements when needed is the safest approach,\u201d she reiterated. \u201cIt is always a good idea to discuss supplementation with your doctor and dietitian for individualized assessment of benefit versus risk, and the proper dosage for you.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Share on PinterestMagnesium supplements may help in some cases, but dietary sources like lentils are best, experts argue.…\n","protected":false},"author":2,"featured_media":444062,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[616,102,6636,12375,56,54,55],"class_list":["post-444061","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-diet","tag-health","tag-nutrition","tag-supplements","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/444061","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=444061"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/444061\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/444062"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=444061"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=444061"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=444061"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}