Magnesium is going viral as a natural sleep aid. But is it safe?

Magnesium supplements are not new, but they have become extremely popular on social media for a host of supposed benefits. On TikTok, many people swear by taking magnesium pills to help with sleep, anxiety, constipation and more.

All the buzz online may have you wondering: Should I be taking a magnesium supplement? And if so, when is the best time to take it?

More than half of all adults in the United States take dietary supplements regularly, according to the U.S. Centers for Disease Control and Prevention. However, research has shown that many of the vitamins and minerals people take every day might not be doing much to make us healthier at all.

So, what does the science say about magnesium supplements? Are they safe to take every day and when is the best time to take magnesium?

Here's what to know about magnesium supplements, who should take them, and the potential benefits and risks.

Magnesium benefits

Magnesium is an essential nutrient our bodies need to function. “Magnesium is one of the most abundant minerals in your body and it’s involved in more than 300 chemical reactions that help your body function properly,” Perri Halperin, dietitian and clinical nutrition coordinator at Mount Sinai Health System, tells TODAY.com.

It’s found naturally in many foods, added to certain food products, available as a dietary supplement, and present in medications such as antacids and laxatives, according to the National Institutes of Health‘s Office of Dietary Supplements.

“Magnesium plays a role in managing blood sugar and pressure, ensuring nerves and muscles work properly and strengthening bones,” says Halperin.

Magnesium also helps with regulating heart rhythm, protein synthesis and energy production, Amber Sommer, a registered dietitian nutritionist at the Cleveland Clinic, tells TODAY.com. "It's very, very important, and we need quite a bit of it."

Studies have shown that getting enough magnesium is associated with reduced risk of high blood pressure and Type 2 diabetes, according to the NIH. It may also lower the risk of osteoporosis and reduce the frequency of migraines, but more research is needed.

Magnesium dosage

The daily intake or recommended dietary allowance for magnesium varies by age and sex. For adults, it’s 400–420 milligrams for males and 310–320 milligrams for females, per the NIH.

The upper limit for magnesium from supplements is 350 milligrams per day, says Halperin. The upper limit for supplements is lower than the recommended daily amount because that amount includes magnesium from food sources, per the NIH.

Most people can get the recommended amount of magnesium every day by eating a well-balanced diet, according to the experts.

“The bottom line is nutritious foods are the best way to get vitamins and minerals, (and) supplements can be used as a complement to help correct any potential deficiencies,” says Halperin.

Magnesium-rich foods

Magnesium is found naturally in many foods and added to some food products, including:

• Legumes

• Dark green leafy vegetables

• Nuts and seeds, especially pumpkin seeds

• Whole grains

• Fish

• Poultry

• Beef

• Milk

• Yogurt

• Fortified cereals

"However, it’s important to know that the body only absorbs around 30–40% of the dietary magnesium a person consumes, so this may make it challenging for some people to get enough of this nutrient from their diet," says Halperin.

Additionally, many people in the United States do not eat a healthy diet, and often opt for more processed foods that are lower in nutritional value, according to the CDC.

“If somebody has dietary restrictions, (has to) avoid certain food groups, or doesn’t have a well-balanced diet ... they may not be getting enough magnesium," says Sommer.

Symptoms of magnesium deficiency

Not getting enough magnesium over a long period of time may lead to a deficiency. However, magnesium deficiencies are uncommon in healthy people because the kidneys limit loss of the mineral through urination, per the NIH.

In any case, there's only one way to know if you're deficient. "A deficiency needs to be detected via a blood test," says Halperin.

Many people with a magnesium deficiency, especially in the early stages, have no symptoms or only mild symptoms, and may be unaware they have a deficiency without testing, says Halperin.

Over time, a magnesium deficiency can worsen and produce more noticeable symptoms, according to the experts. These include:

• Nausea

• Fatigue

• Numbness

• Muscle cramps

• Constipation

• Brain fog

• In severe cases, seizures and heart problems, such as abnormal heart rhythm

Certain groups are higher risk of a magnesium deficiency. These include people with gastrointestinal diseases like Crohn’s or celiac disease, people with Type 2 diabetes, people with alcoholism and older adults.

Is it OK to take magnesium every day?

Yes, it is generally safe for most people to take magnesium supplements daily as long as you stay within the recommended daily intake and are doing so at the recommendation of a health care provider, the experts say.

Types of magnesium supplements

You should also talk to your doctor about which type of magnesium supplement is best for you. It's sold in pill, powder and liquid forms.

There are also different types of magnesium, which vary in terms of how they’re absorbed in the body, possible side effects and the intended use. For example, magnesium aspartate, magnesium citrate, magnesium lactate and magnesium chloride are more easily absorbed, research shows. Magnesium glycinate is another popular form, often marketed to support relaxation.

“You don’t want people to be taking the wrong type or taking too much, and there are so many different supplements out there, so it’s hard to know which one to take,” Sommer explains.

Always talk to your doctor before trying a magnesium supplement, the experts emphasize.

Magnesium supplement risks

While getting too much magnesium from food does not pose a risk for most people, consuming high doses of magnesium from supplements can cause problems.

“High-dose supplements can lead to diarrhea, nausea and muscle weakness,” says Halperin. Extremely high doses of magnesium can lead to an irregular heart beat or cardiac arrest, per the NIH.

Do magnesium supplements work?

Magnesium itself has many benefits. In people with a magnesium deficiency, taking supplements can help them get enough of this essential mineral to stay healthy.

Whether magnesium supplements offer additional benefits for healthy people or help with certain conditions is unclear. Research on the uses and benefits of magnesium supplements is limited, and more large-scale studies are needed.

As the name suggests, supplements are intended to supplement or add to the diet. They are not intended to prevent, treat or cure diseases, per the U.S. Food and Drug Administration.

However, there is some scientific evidence to suggest that magnesium supplements may potentially help with certain issues.

Magnesium for sleep

There is some research suggesting that taking magnesium may be beneficial for sleep, according to the experts.

A 2023 systematic review of existing studies on magnesium and sleep health found that there may be an association between magnesium levels and sleep quality, but more research is needed, the study authors wrote.

"It may help regulate neurotransmitters that are directly related to sleep, affect levels of melatonin and help relax muscles," says Halperin.

Magnesium glycinate is the form commonly used as a sleep aid, Halperin adds, and the recommendation is taking about 200 milligrams of magnesium glycinate 30 minutes before bedtime.

Magnesium for anxiety

"Additionally, research has shown that supplementation with magnesium glycinate may contribute to improvement in cases of depression, anxiety and memory loss, (but) the mechanism of action is still unknown," says Halperin.

Studies have shown that there is suggestive but inconclusive evidence that magnesium supplements have a beneficial effect for mild anxiety, according to a 2017 literature review published in the journal Nutrients.

In any case, magnesium supplements are not a substitute for mental health care, experts warn.

Magnesium for migraines

Research suggests people who experience migraines may have lower levels magnesium in their blood and tissues, per the NIH.

In a 2012 update of treatment guidelines, the American Academy of Neurology and the American Headache Society concluded that magnesium supplements are “probably effective for migraine prevention.”

However, research on the use of magnesium supplements to prevent or manage migraine symptoms is limited. A few small trials showed a modest reduction in migraine frequency in people taking 600 milligrams of magnesium compared to those taking a placebo.

Magnesium should only be used for migraines under the direction of a healthcare provider, according to the NIH.

What is the best time of day to take magnesium?

Magnesium supplements can be taken at any time of the day, with or without food, says Halperin.

However, if you’re taking magnesium for sleep, Halperin suggests taking the supplement at night before bedtime.

It's also important to consider other supplements and medications you're taking to avoid any possible interactions.

For example, calcium can interfere with absorption of magnesium, iron and zinc, so it’s best to take any calcium supplements at a different time from your magnesium supplement, says Halperin.

Magnesium interactions

Magnesium supplements can interfere with certain medications, including those for thyroid disorders or HIV, and certain antibiotics, says Halperin. In people with chronic kidney disease, magnesium supplements may result in excess accumulation of magnesium in the blood, which could become toxic, says Sommer.

"It’s crucial that those with chronic conditions talk to a medical professional before taking magnesium," Halperin adds.

It’s also important to remember that the FDA does not approve dietary supplements for safety or effectiveness, says Sommer.

This article was originally published on TODAY.com