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Magnesium has all the things that create a great marketing campaign for a supplement. It has a role in over 300 metabolic functions, is a co-factor in over 600 enzyme processes, is critical to cellular function, and influences calcium levels. It’s also the fourth most abundant mineral found in the body. Because magnesium is essential to bodily function, it makes sense that a deficiency of this mineral could lead to multiple problems. As with all minerals, food processing and depleted soil mean that even with a healthy diet, Americans aren’t consuming the same mineral contents that used to be in the same foods. What is magnesium supplement effectiveness?
Magnesium supplements are advertised as a cure for sleep regulation, mood, muscle cramping, immunity, migraines, constipation, and blood sugar regulation. The list of things magnesium can help with goes on from there. Most media sources will state that almost half of Americans are not consuming the recommended amounts of magnesium, creating the impression that magnesium supplementation is required.
The research on magnesium is murky at best. There are medical conditions that will create a severe magnesium deficiency, among other problems, but for the most part, a deficiency in daily life is rare. Because it is easy to link magnesium to so many bodily functions, it can look like a silver bullet, but it’s also difficult to distinguish if it does anything when consumed.
About forty percent of magnesium is stored in intracellular space (inside of cells) and the other sixty percent is found in bones. Because of this, testing for magnesium in normal bloodwork or urine samples won’t reflect the levels of magnesium being utilized in the body. To accurately test for magnesium requires not looking at its concentration in bloodwork, but examining it inside red blood cells or a hair sample.
Additionally, most studies about the benefits of magnesium usually don’t test the participant’s magnesium level before supplementation, rendering the results useless without a baseline. The recommended dietary intake of magnesium (300-400mg/daily) is based on the levels found in an average healthy adult. The risk of over-consuming magnesium is low as excess magnesium will exit in urine. Because there’s a low risk of overconsuming magnesium, there isn’t a lot of effort in regulating it or limiting it as a suggested treatment which allows for great opportunities to market it.
Supplement Marketing and the FDA:
As with all supplements, there is very little evidence needed in order to market a supplement as beneficial. For example, according to the NIH, in 2022 the FDA allowed for products containing magnesium to label the product with, “adequate magnesium may reduce the risk of high blood pressure (hypertension).” However, the FDA has also concluded that research does not support a connection between hypertension and magnesium consumption. The keyword in the marketing phrase is “may”.
Other hypertension studies that switched patients to healthier diets with more fruits and vegetables did see an improvement. Because of this, perhaps an increase in dietary magnesium did help, but it can’t rule out all of the other nutritional ingredients in the healthier diet.
Magnesium is often marketed to help reduce muscle cramps and soreness. This correlation makes sense because magnesium is critical to cellular responses. A severe magnesium deficiency caused by a liver issue can result in painful muscle cramps and seizures. However, at least five studies ranging from 1999 to 2017 have all found that there was no difference between a placebo and taking magnesium to alleviate cramps.
Can Magnesium Do Anything?
We don’t know for sure, but most research shows no benefits from taking magnesium. With limited data, there might be one thing magnesium can help with. Migraines. There does seem to be a “modest reduction” in the frequency of migraines with magnesium supplementation. Studies on this have been small, but magnesium can be prescribed to reduce migraines.
To The Rescue? Pumpkin Seeds.
Feeling depleted about magnesium? There is one “Magnesium Superfood”. One ounce of pumpkin seeds contains half of the “recommended magnesium daily value” for most adults.
Pumpkin seeds contain far more magnesium than most other foods and vegetables and it will likely be metabolized better than a supplement. Pumpkin seeds are also packed with antioxidants and other healthy things. Bonus, it’s cheaper than a supplement. If your feeling ready to get cozy with an autumn snack, here is a Pumpkin Seed Brittle.
