Do Health Benefits Live Up to the Hype? Expert Insights

“Magnesium is essential for converting food into energy, supports muscle and nerve function, maintains a steady heart rhythm, regulates blood sugar levels, and helps manage healthy blood pressure,” Routhenstein explained.

Ross added that magnesium is also vital for protein synthesis and may influence cortisol levels, often called the “stress hormone.”

Furthermore, the physician noted that it supports thyroid health and contributes to overall hormonal balance, which is particularly noteworthy for women, according to growing evidence.

Expert opinions are divided on whether the enthusiasm regarding magnesium’s benefits is justified.

“Research shows that higher magnesium intake is linked to a lower risk of stroke, heart disease, type 2 diabetes, and bone loss,” Routhenstein noted.

“However,” she cautioned, “much of this evidence comes from observational studies, where individuals consuming more magnesium-rich foods often have healthier diets overall.”

Conversely, Ross stated that “magnesium warrants more acknowledgment for its critical role in optimal body function,” highlighting its protective effects on heart, bone, and metabolic health, along with its potential in migraine prevention.

“We should raise awareness about maintaining adequate magnesium levels as a means of promoting a healthier lifestyle,” Ross emphasized.

For those looking to intentionally add more natural sources of magnesium into their diets, Routhenstein suggested the following:

“Excellent 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 like spinach and Swiss chard.”

“Other magnesium-rich items include avocado, yogurt, and bananas,” she added.

To this, Ross included oily fish such as mackerel and salmon.

Regarding dietary intake, “adults generally require around 310 to 320 mg per day for women and 400 to 420 mg for men, with many individuals falling short if consuming a diet low in whole plant foods,” Routhenstein advised.

“Severe magnesium deficiency is rare among healthy individuals who consume a varied diet, yet low levels can still occur,” Routhenstein noted.

“At-risk groups include those with digestive disorders, uncontrolled diabetes, specific medications, older adults, and heavy alcohol use,” she pointed out.

Symptoms of magnesium deficiency can include fatigue, muscle cramps, numbness, and tremors, and in severe cases, irregular heart rhythms,” the dietitian added.

“Long-term magnesium deficiency symptoms may comprise muscle cramps/spasms, anxiety, heart racing, headaches, mood swings, trouble sleeping, constipation, seizures, and weak bones,” Ross further explained.

However, Routhenstein stressed that only a physician can accurately determine a deficiency.

“Magnesium deficiency should be assessed by a doctor combining symptoms, risk factors, and blood tests; in specific cases, specialized tests like RBC magnesium or magnesium loading tests may be employed, since no single lab test fully reflects total body magnesium levels as much is stored in bone and soft tissues,” she elaborated.

While taking supplements might seem like a straightforward solution for individuals unsure about their magnesium intake through diet, Routhenstein warned against a trial-and-error approach to supplementation.

“The decision to use a magnesium supplement should depend on dietary habits, lab results, medical history, and medications,” the dietitian advised.

“A food-first strategy for increasing magnesium intake is preferable, but supplements can be beneficial if dietary or blood levels are insufficient.”

Ross concurred, stating:

“Obtaining magnesium from dietary sources is always ideal. Daily supplementation should particularly be considered for individuals with inadequate dietary intake, type 2 diabetes, migraine, intestinal malabsorption disorders, muscle cramps, restless legs, menopause, certain chronic conditions, and medications that lower magnesium levels.”

If using supplements, “general doses ranging from 100 to 350 mg daily are typically safe for those with normal kidney function; however, individuals with kidney disease should only take them under medical supervision,” Routhenstein stated.

“Both insufficient and excessive magnesium levels can pose risks, thus emphasizing a focus on magnesium-rich foods while supplementing when necessary. It is advisable to consult with your doctor and dietitian for a tailored assessment of benefits, risks, and appropriate dosage for your situation,” she concluded.