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Understand The Role Of Magnesium In Sleep, The Risks Of Dietary Supplements, And What Science Says About Mental Health.
The magnesium, widely advertised on social media as a quick fix for sleep, insomnia, and even mental health, has gained prominence in recent years, especially among people who have difficulty sleeping.
However, doctors and researchers warn that these promises do not always reflect what science has proven so far.
The debate involves who uses it, how it is consumed, when to resort to dietary supplements, where to seek guidance, and, above all, why the mineral should not be treated as a miraculous formula.
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According to experts consulted by BBC News Mundo, the popularization of magnesium is supported by simplified messages circulating on digital platforms, often detached from the real scientific context.
Magnesium, Insomnia, And The Search For Quick Solutions
For sleep psychologist Nathalia Padilla from the Johns Hopkins University, it is understandable that the public is interested in accessible alternatives.
“People can spend years with insomnia, looking for different solutions… and are drawn to options like magnesium, which is so accessible,” she says.
However, she warns that social media often turns individual studies into universal promises.
“They can take one single study… and sell it as something miraculous,” she says. So far, according to Padilla, there is no robust scientific evidence to claim that magnesium alone combats insomnia.
The Role Of Magnesium In The Body And Its Limits
From a physiological point of view, magnesium is involved in processes related to muscle relaxation and stability of the nervous system.
Nutritionist Ricardo Calle explains that the mineral “helps to reduce the intensity of neuronal excitation” and may “decrease the likelihood of arrhythmias.”
Still, the effect depends directly on the previous level of the mineral in the body.
If a person already has adequate levels, the supplement does not provide additional benefits, as the body tends to eliminate the excess.
Magnesium, Sleep, And Mental Health: What Is Already Known
The relationship between magnesium, sleep, and mental health is studied but still inconclusive. Padilla emphasizes that the scientific literature remains limited. “It has not been completely concluded that magnesium will help to improve sleep, as advertised,” she says.
The mineral acts on the GABA system, a neurotransmitter with a calming effect, and can reduce cortisol levels, a hormone linked to stress.
Therefore, in people with magnesium deficiency, correcting levels can promote relaxation and well-being.
Types Of Magnesium And Why The Label Matters
On the shelves, consumers find different versions of dietary supplements, such as citrate, bisglycinate, and magnesium oxide.
The main difference lies in absorption and tolerance.
“The body absorbs magnesium citrate better than bisglycinate,” explains Calle.
Still, tolerance varies among individuals.
Therefore, experts recommend paying attention to the label and the amount of elemental magnesium, which is the actual value absorbed by the body.
When Supplementing Magnesium May Be A Risk
The use of magnesium should not occur without medical evaluation.
Before supplementation, it is essential to check mineral levels and kidney function.
While the kidneys eliminate excess, high doses can overload the body.
The reference value cited by experts is about 400 mg per day of elemental magnesium, also considering what comes from food.
In excess, the supplement can cause nausea, diarrhea, heart rhythm changes, and drop in blood pressure, especially in people with kidney or cardiovascular problems.
Magnesium In Food: A Safer Route
The good news is that, for most people, a balanced diet is sufficient.
Vegetables, fruits, legumes, nuts, green leaves such as spinach, and fish like salmon provide magnesium in adequate amounts throughout the day.
Padilla suggests dietary patterns like the Mediterranean diet, while Calle emphasizes that there is no need to seek “superfoods.”
With variety and balance, the body maintains adequate magnesium levels without relying on supplements.
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