Understand the role of magnesium in sleep, the risks of dietary supplements, and what science says about mental health.
O magnesium, widely publicized on social media as a quick solution for are, insomnia e até mental healthThis has gained prominence in recent years, especially among people who have difficulty sleeping.
Doctors and researchers, however, warn that these promises do not always reflect what science has proven so far.
The debate involves who uses them, how they consume them, and when they resort to them. food suplementsWhere to seek guidance and, above all, why the mineral should not be treated as a miracle cure.
— ARTICLE CONTINUES BELOW —
According to experts consulted by BBC News WorldThe popularization of magnesium relies on simplified messages circulating on digital platforms, often disconnected from the actual scientific context.
Magnesium, insomnia, and the search for quick fixes.
For the sleep psychologist Nathalia Padilla, from the Institute of Medicine of Johns Hopkins UniversityIt is understandable that the public is interested in affordable alternatives.
“People can spend years with insomnia, searching for different solutions… and they are drawn to solutions like magnesium, which is so accessible,” he says.
However, she warns that social media often transforms isolated studies into universal promises.
“They can take a single study… and sell it as something miraculous,” he says. So far, according to… PadillaThere is no robust scientific evidence to suggest that magnesium, on its own, combats insomnia.
The role of magnesium in the body and its limits.
From a physiological standpoint, magnesium participates in processes related to muscle relaxation and the stability of the nervous system.
The nutritionist Ricardo Calle He explains that the mineral “helps to reduce the intensity of neuronal excitation” and may “decrease the likelihood of arrhythmias”.
However, the effect depends directly on the body’s previous level of the mineral.
If a person already has adequate levels of supplementation, the supplement will 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, are e mental health It is being studied, but is still inconclusive. Padilla points out that the scientific literature remains limited. “It has not been completely concluded that magnesium will help improve sleep, as has been advertised,” he says.
The mineral acts on the GABA system, a neurotransmitter with a calming effect, and can reduce levels of cortisol, a hormone linked to stress.
Therefore, in people with magnesium deficiency, correcting the levels can promote relaxation and well-being.
Types of magnesium and why the label matters.
On the shelves, consumers can find different versions of food suplements, 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.
However, tolerance varies between 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 with magnesium might be a risk
Magnesium should not be used without medical evaluation.
Before supplementing, it is essential to check mineral levels and kidney function.
Although the kidneys eliminate the excess, high doses can overload the body.
The reference value cited by experts is around 400 mg of elemental magnesium per day, also considering what comes from food.
In excess, the supplement can cause nausea, diarrhea, changes in heart rhythm, and a drop in blood pressure, especially in people with kidney or cardiovascular problems.
Magnesium in food: the safest way
The good news is that, for most people, a balanced diet is sufficient.
Vegetables, fruits, legumes, nuts, leafy greens like spinach, and fish such as salmon provide adequate amounts of magnesium throughout the day.
Padilla suggests dietary patterns such as the Mediterranean diet, while Calle emphasizes that there is no need to seek out “superfoods.”
With variety and balance, the body maintains adequate magnesium levels without relying on supplements.
