Bone density, sleep disorders… An American nutrition expert questions the scientific evidence regarding the health benefits of magnesium supplementation.
- The first benefit announced is that magnesium supplementation improves bone health. “Magnesium is important for bone formation, and some studies have shown that men and women with higher magnesium intakes have healthier bones,” confirms Edward Saltzman.
- Magnesium is also known to help with sleep disorders, as it “plays a role in neurotransmitter release and muscle relaxation.” But the specialist is not convinced, arguing instead for a reduction in screen time and caffeine, or for a more consistent bedtime-wakeup rhythm.
- There is also “little evidence that magnesium can improve cardiovascular health,” the nutritionist says. “This may be due to the benefits of foods like fruits, vegetables, legumes, and whole grains rather than the benefits of magnesium itself.”
Magnesium is a mineral that is naturally present in many foods, such as nuts, seeds, legumes and some green vegetables. We need it to ensure healthy functioning of muscles, nerves and the cardiovascular system. “While most people get enough magnesium from their daily diet, you sometimes hear that magnesium supplements have many benefits. But some are strongly supported by scientific evidence, while others are not.”
In a recent article published on the website of theTufts University In the United States, nutrition expert Edward Saltzman sets out to sort out the truth from the lies regarding the health benefits of magnesium supplementation.
Magnesium supplements boost bone health
First announced benefit, magnesium supplementation would improve bone health. “Magnesium is important for bone formation, and some studies have shown that men and women with higher magnesium intakes had healthier bones.”confirms the specialist. In addition, there is evidence that increasing magnesium intake can increase bone density in postmenopausal and elderly women – who are at greatest risk of developing osteoporosis, a disease characterized by weakening of the bones.
Magnesium also has a reputation for helping with sleep disorders, as “it plays a role in the release of neurotransmitters and muscle relaxation”. But Edward Saltzman is not convinced by “Tiktok trends” who promote this idea. Against insomnia, he advocates instead for a reduction in screen time and caffeine, or for a more consistent bedtime-wakeup rhythm. “If you want to try magnesium as a sleep aid, don’t exceed 300 milligrams per day, which is slightly less than the recommended daily intake for adults.”he warns.
Magnesium and cardiovascular health?
There is also “Little evidence that magnesium can improve cardiovascular health”says the nutritionist. Studies have indeed shown that magnesium supplements can lead to small decreases in blood pressure and reduce the risk of heart disease and stroke, as can adding magnesium-rich foods, such as the DASH diet. “But this may be due to the benefits of foods like fruits, vegetables, legumes and whole grains rather than the benefits of magnesium itself.”tempers Edward Saltzman.
The specialist generally recommends not to supplement if your body does not alert you of a magnesium deficiency. This can manifest itself through symptoms such as fatigue, headaches, dizziness, muscle pain, etc. If they appear, it is recommended to consult your doctor to confirm the diagnosis of magnesium deficiency. And in which case consider supplementation.
The first benefit announced is that magnesium supplementation improves bone health. “Magnesium is important for bone formation, and some studies have shown that men and women with higher magnesium intakes have healthier bones,” confirms Edward Saltzman.
Magnesium is also known to help with sleep disorders, as it “plays a role in neurotransmitter release and muscle relaxation.” But the specialist is not convinced, arguing instead for a reduction in screen time and caffeine, or for a more consistent bedtime-wakeup rhythm.
There is also “little evidence that magnesium can improve cardiovascular health,” the nutritionist says. “This may be due to the benefits of foods like fruits, vegetables, legumes, and whole grains rather than the benefits of magnesium itself.”