Magnesium Has Definite Uses, But Isn't The Cure-All Social Media Says

Magnesium citrate, magnesium hydroxide and magnesium L-threonate all have their specific uses. Here's what to know.

If you’ve been on social media recently, you’ve likely seen people touting the benefits of magnesium (and the different types of magnesium). Influencers ― and even some doctors ― on social media platforms claim it can improve almost everything, from constipation to sleep to brain fog.

But experts say it’s tough to know if these claims are actually true.

“With supplements, in general, there’s not a lot of requirements out there for good hard research,” said Jesse Wisniewski, a clinical pharmacist at Cedars-Sinai Medical Center in California. “The studies that have been done, there are usually a lot of flaws in those studies, so it’s unclear how to apply it to certain groups of patients.”

That said, the nutrient does play a role in our overall health. “Magnesium is a mineral element, so it’s an essential part of helping our body function normally,” Wisniewski said. It’s essential for nerve, muscle and heart function, he added. It’s also important for maintaining bone health.

According to Perri Halperin, a clinical nutrition coordinator at Mount Sinai Health System in New York, the recommended daily magnesium intake for adult men is between 400 and 420 milligrams of magnesium per day. For women, that number is a little lower — between 310 and 320 milligrams per day.