​Magnesium supplements: Top US cardiologist explains why some may not work

1 in 3 adults in America do not regularly get the recommended amount of uninterrupted sleep they need to protect their health. About 50 to 70 million people in the US suffer from sleep disorders. No surprise that the magnesium supplements market is booming. But are the supplements you are taking really effective? Dr. Dmitry Yaranov, a leading heart transplant cardiologist from Memphis, US, says not all magnesium supplements deliver on their promise. Here is a list of magnesium supplements and how they help with sleep and overall health.

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Magnesium is an essential mineral vital for more than 300 biochemical reactions in the body. From maintaining normal nerve and muscle function to supporting a healthy immune system, keeping the heartbeat steady, and helping bones remain strong, magnesium has different roles in the body.

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Some include:

• Energy production
• Muscle function
• Maintains healthy brain function
• Strengthens bones
• Balances blood sugar
• Supports heart health
• Reduces inflammation
• Helps in protein synthesis
• Aids DNA and RNA production
• Supports electrolyte balance

Magnesium plays a vital role in regulating heart rhythm, controlling blood pressure, and preventing arrhythmias by modulating ion channels and electrical activity. “As a cardiologist, I often discuss magnesium’s role in heart health, but all of my patients love their magnesium supplements because they help with sleep. Various forms of magnesium supplements are available, each with unique properties,” Dr. Yaranov said, in a video shared on Instagram.

Dr. Yaranov has shared a list of magnesium supplements that are potentially beneficial for sleep.

• Magnesium Glycinate: According to the cardiologist, this combination of “magnesium with glycine, an amino acid that promotes relaxation and may improve sleep quality.”
• Magnesium L-Threonate: “Known for its ability to cross the blood-brain barrier, this type may enhance cognitive function and support sleep,” the doctor explains.
• Magnesium Citrate: “Often used to treat constipation, it also has high bioavailability and may aid in improving sleep quality,” he adds.

There are many types of magnesium, and it is important to understand that not all are created equal. Some may not provide the benefits you look for. If you are looking for something that helps you to sleep, the following magnesium supplements are not ideal, Dr. Yaranov says.

• Magnesium Oxide: This type of magnesium is primarily used to address magnesium deficiency and acid reflux. “This form has lower bioavailability and may not be as effective for sleep,” he said.
• Magnesium Sulfate: Commonly known as Epsom salt, this magnesium supplement is used externally for muscle relaxation. “But in IV form, it’s used in medical emergencies like severe arrhythmias and eclampsia,” he added, noting that it is not helpful to induce sleep.
• Magnesium Hydroxide: This supplement is often used as a laxative or antacid. “This form is not generally recommended for sleep support,” the doctor said.

While supplements may help you to improve sleep, it is important that you talk to your doctor first. “It’s crucial to consult with a healthcare provider before starting any new supplement, as individual needs and responses vary. While magnesium supports both heart health and sleep, choosing the right form and dosage is key,” Dr. Yaranov said.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Supplements may affect individuals differently, and their safety or effectiveness is not guaranteed. Always consult a qualified healthcare professional before starting any new supplement, especially if you have existing medical conditions or are taking medications.