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Home / Evidence / Magnesium
Mineral and deficiency correction

Magnesium

Physiologically essential, clinically useful in defined situations, and chronically over-marketed.

The 30-second verdict Magnesium is required for normal neuromuscular and metabolic function. Supplementation is useful when intake or status is inadequate and in selected clinical contexts. Evidence for broad anti-ageing effects, universal sleep improvement or routine high-dose use in replete adults is limited.

Evidence matrix

These scores describe different evidence domains. A strong mechanism cannot compensate for missing human outcomes, and a useful clinical effect need not imply slower biological ageing.

Human clinical outcomes Moderate
Human biomarkers Moderate
Animal lifespan None
Mechanistic plausibility Strong
Safety certainty Strong
Direct longevity relevance Preliminary

What has been shown in humans?

Trials address blood pressure, migraine, glucose regulation, constipation, pregnancy-related care and sleep, but results and formulations vary. Many studies enrol people with low intake, deficiency or a particular condition.

What remains uncertain?

Magnesium status is difficult to assess with a single serum measurement, and it remains unclear which sleep or metabolic subgroups benefit meaningfully from supplementation.

Doses used in research

Descriptive, not prescriptive Labels may quote the mass of the whole salt or elemental magnesium. Clinical interpretation requires elemental dose, formulation and kidney function.

Safety and interpretation

  • Diarrhoea is common with some oral salts, especially at higher amounts.
  • Kidney impairment can allow magnesium accumulation and requires medical supervision.
  • Magnesium can reduce absorption of some medicines, including certain antibiotics and thyroid hormone, when taken close together.

Primary sources and evidence reviews

Editorial note

This dossier was last reviewed on 13 July 2026. Ratings can change when larger trials, adverse-event data or better systematic reviews appear. Corrections should alter the page rather than being buried in a social-media thread.