Magnesium supplement benefits and risks highlighted by health experts

Magnesium is an essential mineral that participates in more than 600 enzymatic reactions in the body, supporting muscle contraction, nerve transmission, energy production, bone formation, blood‑pressure regulation and DNA repair. Recent studies indicate that adults over 50 who take 320‑729 mg of magnesium daily fall asleep about 17 minutes faster, and a meta‑analysis of clinical trials reported modest improvements in depressive symptoms.

Health professionals stress that supplementation should be guided by a qualified practitioner. Deficiency is uncommon and most people can meet their needs through a balanced diet rich in leafy greens, nuts, seeds and whole grains. Recommended daily intakes are 420 mg for adult men and 320 mg for adult women. While magnesium may lower blood pressure slightly (2‑4 mm Hg) in hypertensive individuals, there is no solid evidence that it reduces cholesterol, prevents heart attacks or extends lifespan. Excessive use can cause adverse effects, so professional oversight is advised.