Just do scroll a few minutes on TikTok or Instagram to come across a video teaching the great benefits of taking magnesium supplementationpromising to sleep better or make your muscles perform better than ever. This has caused magnesium to become almost something essentialbut the reality is that it does not work miracles. Like other supplements that had their great heyday in the past.
Specific cases. The current scientific evidence is clear and fits perfectly with what nutrition experts warn: in the healthy population, the absolute priority is diet. Magnesium supplements are not a miracle pill and only make true sense when there are deficiencies or very specific clinical situations.
The problem is that the general population falls into wanting quick benefits with a simple pill. This is something that can be seen in a medical consultation, where leaving without a prescription for a new medication seems crazy, since we do not welcome being prescribed a diet or a series of exercises. In the end we want a pill that cures absolutely everything and gives us the greatest fulfillment in terms of health.
The effect of magnesium. This is what happens with magnesium, and it is normal when it is sold to us as something so good. But the question we must ask ourselves here is: do we really lack that much magnesium? The answer is varied, because intake data in Europe reveal that between 25 and 40% of adults are below the average requirement, being a relevant problem in women.
However, going “just right” in magnesium does not mean that you have clinical hypomagnesemia (a drop in magnesium), nor does it mean that you need to buy the best supplement. The vast majority of these people could solve their problem by making small adjustments at the supermarket: eating more legumes, nuts, seeds, green leafy vegetables and whole grains.
Which is supported. The European Food Safety Authority (EFSA) endorses that magnesium reduces fatigue and supports muscle and nerve function. But if we look at recent clinical trials, its miraculous effect is nuanced. For example, it has been seen that magnesium oxide used as an osmotic laxative for decades, and it is something that has been confirmed in the laboratory.
Another effect with strong evidence behind it comes from a meta-analysis published in 2025 that shows that prolonged supplementation for between 12 and 16 weeks with doses of 250-450 mg per day improves blood pressure, lipid profile and reduces inflammatory markers.
What is less clear. On the other side of the scale, there are some effects that do not have such strong evidence. For example, a mantra that has been heard is that supplemented magnesium is ideal for migraines. Something that has been demonstrated, but without very conclusive data.
As an extra, magnesium is also sold as the ultimate and most natural sedative, but here is the data They are less spectacular than they seem. The reality is that it helps a little with insomnia and mild anxiety, but the quality of the evidence is limited, and the effect, according to trials, is not uniform.
Where to click. If they have sold magnesium to avoid cramps while running or perform better in the gym, the truth is that it is smoke. An in-depth 2024 scientific review on magnesium and exercise concluded that the evidence for performance, recovery and cramps is minimal and, thus, its widespread use in athletes is not solidly supported.
It is not the solution either for the famous hot flashes that exists when you reach menopause, since the trials here show that magnesium does not reduce the frequency or intensity of these. Yes, it is true that right now there are some studies underway with specific formulations to see if they act on other symptoms.
They are not all the same. The most important thing here is to always consult your doctor so that he or she can determine if there really is a deficiency of this mineral (or others) through a simple blood test. If confirmed, you have to know how to choose well, with magnesium citrate being one of the favorites as it is the one that is best absorbed in the intestine.
Be careful not to go overboard. Different institutions mark a very clear red line: they cannot be consumed more than 350 mg of magnesium in the form of a daily supplement. Overcoming this barrier, especially if more than 400 mg are taken daily, opens the door to the most common adverse effects such as diarrhea, nausea and abdominal cramps. Additionally, magnesium supplements are contraindicated in people with severe kidney failure, as their kidneys cannot filter the excess, which can cause severe muscle weakness and neuromuscular blockages.
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