by It is one of the most important minerals in the body and currently appears to be the star among dietary supplements. Videos about the health benefits of magnesium have over a billion views on Tiktok. Many people who post videos like this claim that they have been able to sleep better and experience less anxiety since taking magnesium supplements. Géraldine Fankhauser (43), pharmacist and administrative director of Pharmacy Spiez in Spiez BE, answers the most important questions on the topic.
Does magnesium help with sleep problems and anxiety?
Yes, a magnesium preparation can help with these problems, says Fankhauser: “Because magnesium helps relax the muscles and nervous system, the level of stress throughout the body is reduced.” This means you can fall asleep and stay asleep better and be less anxious. “It is beneficial to take magnesium after dinner to enjoy the relaxing effect in the evening.” To treat severe anxiety or sleep problems, taking magnesium alone isn’t enough, says Fankhauser.
Anyone who sweats a lot during exercise excretes magnesium and therefore often has an increased need for magnesium.
When does it most make sense to take magnesium?
“In life situations where the body needs an above-average amount of magnesium and food intake is not sufficient”, says Fankhauser. This is the case, for example, during pregnancy and breastfeeding, or if you exercise frequently and lose a lot of minerals through sweating. According to experts, elderly people also need more magnesium because they often no longer eat such large portions. “Studies also show that high doses of magnesium can reduce the frequency and intensity of migraine attacks due to its positive effect on the nervous system.”
According to Fankhauser, the following magnesium intake is recommended:
- for women: 300 milligrams per day
- for men: 400 milligrams per day
- for pregnant women: 310 milligrams per day
- for breastfeeding women: 390 milligrams per day
The expert states that the fact that men generally need more magnesium than women is due to greater muscle mass and increased energy consumption. Magnesium preparations in the form of water-soluble effervescent tablets generally have a higher dosage than tablets.
Can you have too much magnesium?
“A magnesium overdose is hardly possible because the body excretes excess magnesium very quickly through urine and feces,” says Fankhauser. This is why gastrointestinal problems, such as diarrhea or flatulence, are the most common side effects of too much magnesium. According to experts, people who already have low blood pressure should be careful when taking magnesium supplements. Fankhauser says, “High amounts can cause dizziness as magnesium lowers blood pressure.”
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What are the signs of magnesium deficiency?
According to Fankhauser, if the body lacks magnesium, muscle pain and cramps or neck tension often occur. Other symptoms of magnesium deficiency include tiredness, exhaustion, nervousness, sleep disturbances or cardiac arrhythmias.
What are the possible causes of magnesium deficiency?
“Magnesium deficiency often occurs when someone diets or follows a very one-sided and unhealthy diet,” says Fankhauser. Certain underlying illnesses, such as thyroid disease, can also cause the body to not absorb enough magnesium through food. According to experts, high alcohol consumption is another risk of magnesium deficiency, as the mineral is increasingly excreted by the kidneys.
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