Ep 50: Magnesium supplements - are they worth taking?
Mon Mar 03 2025
Maybe you've heard that it helps with sleep, muscle recovery, stress, or even cramps. But… do you really need to take it? Is it one of those ‘must-have’ supplements, or is it another case of overhyped marketing?
Have you taken magnesium? Did it help? Message me on Instagram.
References for my fellow nerds 🤓
Insulin resistance - Simental-Mendia et al., 2016 - a systematic review and meta-analysis of randomised control trials on the effects of magnesium supplementation on insulin sensitivity and glucose control.
Blood pressure - Zhang et al., 2016 - effects of magnesium supplementation on blood pressure: a meta-analysis of randomised double-blind placebo-controlled trials.
Muscle fitness - Wang et al., 2017 - the effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review.
Recovery and muscle soreness - Tarsitano et al., 2024 - effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review.
Cramps - Garrison et al., 2020 - Magnesium for skeletal muscle cramps.
Sleep - Arab et al., 2023 - The role of magnesium in sleep health: a systematic review of available literature.
Menopause and women’s health - Thornton et al., 2024 - nutrition interventions on muscle-related components of sarcopenia in females: a systematic review of randomised controlled trials.
Migraines - Chiu et al., 2016 - effects of intravenous and oral magnesium on reducing migraine: a meta-analysis of randomised control trials.
More
Maybe you've heard that it helps with sleep, muscle recovery, stress, or even cramps. But… do you really need to take it? Is it one of those ‘must-have’ supplements, or is it another case of overhyped marketing? Have you taken magnesium? Did it help? Message me on Instagram. References for my fellow nerds 🤓 Insulin resistance - Simental-Mendia et al., 2016 - a systematic review and meta-analysis of randomised control trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Blood pressure - Zhang et al., 2016 - effects of magnesium supplementation on blood pressure: a meta-analysis of randomised double-blind placebo-controlled trials. Muscle fitness - Wang et al., 2017 - the effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review. Recovery and muscle soreness - Tarsitano et al., 2024 - effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Cramps - Garrison et al., 2020 - Magnesium for skeletal muscle cramps. Sleep - Arab et al., 2023 - The role of magnesium in sleep health: a systematic review of available literature. Menopause and women’s health - Thornton et al., 2024 - nutrition interventions on muscle-related components of sarcopenia in females: a systematic review of randomised controlled trials. Migraines - Chiu et al., 2016 - effects of intravenous and oral magnesium on reducing migraine: a meta-analysis of randomised control trials.