Magnesium is said to be a natural remedy for a variety of ailments — but is it really necessary to supplement, and if so, how much do you need?

Fox News Digital spoke to multiple health experts about the multipurpose mineral, which plays a role in over 300 of the body’s enzyme systems and helps with energy production, muscle and nerve function, and blood pressure regulation.

Magnesium may help lower the risk of certain diseases and could help to improve sleep, reduce stress and anxiety, and prevent nighttime muscle cramps, sources said.

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The nutrient “supports a stable heartbeat and prevents arrhythmias, works with calcium and vitamin D to keep bones strong, and aids insulin sensitivity and glucose metabolism,” Dr. Heather Viola, a primary care physician with Mount Sinai Health System in New York City, told Fox News Digital.

Magnesium can also help with constipation relief, migraine prevention and PMS symptoms, according to Eleana Quattrocchi, a pharmacist and associate professor of pharmacy practice at Long Island University in Brooklyn, New York.

Signs of magnesium deficiency

Many Americans do not get enough magnesium in their diet, according to the National Institutes of Health (NIH) Office of Dietary Supplements.

“Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of illness over time,” the NIH website states. 

Studies have shown that up to 15% of people in the U.S. could experience magnesium deficiency.

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Lack of magnesium can raise the risk of hypertension, cardiovascular disease, type 2 diabetes, migraine headaches and osteoporosis.

Potential symptoms include insomnia, muscle cramps, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, personality changes and heart arrhythmias, experts say. 

Studies have shown that up to 15% of people in the U.S. could experience magnesium deficiency. (iStock)

In severe cases, hypocalcemia (low calcium levels) or hypokalemia (low potassium levels) might occur, according to the NIH Office of Dietary Supplements.

Blood tests can help detect low levels, but Viola cautioned that those tests “aren’t perfect” because most magnesium is inside cells, not in serum.

Studies have shown that up to 15% of people in the U.S. could experience magnesium deficiency.

Certain medical conditions, alcoholism, some medications and a diet lacking in the mineral may contribute to magnesium deficiency.

“People with gastrointestinal disease, such as Celiac disease or Crohn’s disease, or those who have had a gastric bypass may develop magnesium deficiency,” Sue-Ellen Anderson-Haynes, a spokesperson for the Academy of Nutrition and Dietetics and a registered dietitian who owns 360Girls&Women in Massachusetts, told Fox News Digital.

How much magnesium do you need?

The recommended daily dietary intake of magnesium is 310 to 320 mg per day for adult women and 400 to 420 mg per day for adult men.

“The majority of magnesium is found in plants liked nuts, seeds and beans,” Anderson-Haynes told Fox News Digital. “For reference, 1 ounce (2 tablespoons) of pumpkin seeds provides 156 mg of magnesium and 1 ounce of chia seeds is 111 mg (26% DV) of magnesium.”

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Some specific sources of magnesium include peanut butter, bananas, avocado, nuts (almonds), black beans, leafy greens (like spinach and kale), whole grains, yogurt and dark chocolate.

While dietary sources are the best way to meet daily magnesium requirements, supplements are recommended in certain cases, health experts told Fox News Digital.

Magnesium may help lower the risk of certain diseases and could help to improve sleep, reduce stress and anxiety, and prevent nighttime muscle cramps, sources said. (iStock)

“A supplement should be taken when a known deficiency or a health condition is present with excessive magnesium losses, like alcoholism,” Samantha Dieras, a registered dietitian and director for ambulatory nutrition services at the Mount Sinai Hospital in New York City, told Fox News Digital.

Physicians may recommend supplements for magnesium-deficient patients or for individuals who are taking certain medications, such as diuretics or Proton pump inhibitors that can deplete magnesium, Viola noted.

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It is possible to ingest too much supplementation.

“You can get too much magnesium, but mainly from supplements, not food,” Viola said. “It’s very safe from food, as kidneys eliminate the excess.”

Over-supplementing can cause diarrhea, nausea and lethargy, according to the expert.

Choosing a magnesium supplement

Magnesium supplements come in different forms for various purposes, which are absorbed in different ways.

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One of the most popular forms is magnesium citrate, which is typically taken orally to raise levels in the body and alleviate constipation, according to Healthline.

Magnesium chloride is another good choice for correcting deficiencies, and also alleviates heartburn and constipation.

Individuals should speak with their physician before starting magnesium supplements, as it may interfere with some medications and medical conditions. (iStock)

For those who can’t tolerate other forms, magnesium lactate and magnesium malate may be gentler on the digestive system, Healthline noted.

Magnesium taurate is known to have potential benefits of regulating high blood sugar and high blood pressure, while magnesium L-threonate could potentially help support brain health.

“You can get too much magnesium, but mainly from supplements, not food.”

“The magnesium salts used for a calming effect are glycinate and taurate,” Quattrocchi told Fox News Digital. 

Magnesium glycinate has also been shown to improve sleep, reduce mental health issues and treat inflammatory conditions, according to Healthline.

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Individuals should speak with their physician before starting magnesium supplements, as it may interfere with some medications and medical conditions.

Snuggling with your partner could be a win-win for your health.

Cuddling at night promotes more secure attachment between partners and lowers stress levels, according to a new study published in the Journal of Social and Personal Relationships.

Researchers from Auburn University examined data from 143 heterosexual “bed-sharing” couples, analyzing associations between physical closeness at sleep onset, perceived stress, attachment insecurity and sleep disturbance.

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Factors including daytime sleepiness, income, age, relationship length, sleep diagnoses and whether children or pets sleep in the bed were also considered.

The results revealed that couples who assumed a physically closer position upon going to sleep were indirectly linked with “lower couple insecure attachment” (when they have trouble connecting emotionally) and lower stress.

The researchers found no “significant” associations between physical closeness at sleep onset and the chances of sleep disturbance.

While stress was found to be lower among cuddlers, the research found that cuddling did not increase sleep quality.

The researchers concluded that physical closeness at sleep onset “may be a promising and amenable avenue for improving relational and physiological well-being.”

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Sleep expert Wendy Troxel, PhD — a RAND Corporation senior behavioral specialist and licensed clinical psychologist in Utah — shared with Fox News Digital how these findings highlight the “vital role” that shared time and physical touch play in emotional well-being.

Troxel, author of the book “Sharing the Covers: Every Couple’s Guide to Better Sleep,” commented on the “interesting” finding that cuddling did not influence sleep quality.

A sleep expert says, “The simple act of cuddling before sleep likely triggers powerful psychological and physiological responses.” (iStock)

“This suggests that it’s the moments spent together before falling asleep — not necessarily sharing the entire night — that have the greatest positive effect on a relationship,” said the expert, who was not involved in the study.

“The simple act of cuddling before sleep likely triggers powerful psychological and physiological responses, such as increased emotional security and the release of oxytocin — the ‘bonding hormone’ associated with intimacy.”

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These effects help reduce stress and deepen connection, which makes pre-sleep cuddling a “meaningful ritual for emotional health,” Troxel said.

“Whether you and your partner sleep together or apart, don’t skip the cuddle before bed,” she advised. “Even brief moments of closeness can enhance your relationship and overall well-being.”

While the study found that most couples sleep in the same position as their partner, 36.3% reported not touching or cuddling at night.

While the study found that most couples sleep in the same position as their partner, 36.3% reported not touching or cuddling at night. (iStock)

Those who did touch reported sleeping back to back (19.6%), having some contact, like touching an arm or leg (23.1%), spooning (13.3%), intertwining (4.2%) and sleeping face to face (3.5%).

Study co-author Josh R. Novak, PhD, associate professor at the Auburn University Department of Human Development and Family Science, confirmed in a statement to Fox News Digital that the more physically close position couples are in, the more feelings of “relational safety” were present due to lower stress.

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“Sleep is one of the most important ways we can manage our physical, relational and mental health,” the researcher said. 

“Research has substantiated that sleep and relationship functioning are bidirectional and cyclical — meaning that bad sleep can negatively impact your relationship, and difficult relationship dynamics can lead to worse sleep.”

“Sleep is one of the most important ways we can manage our physical, relational and mental health.”

Novak added that non-sexual physical affection has generally been deemed “critical” for relationships, but there seems to be more “emotional and relational benefit” when there’s full-body contact.

“My study suggests that cuddling with a partner can be both a barometer of how a relationship is doing and a way to maintain or repair a relationship, as well as lower stress levels,” he said.

Cuddling with a partner can test the strength of a relationship and help mend it, the study’s lead researcher suggested. (iStock)

The researchers did not study how much time was spent in a cuddling position, leaving Novak to be “skeptical” of whether it leads to sleep disturbances.

“What happens most often is that cuddling only happens for a bit until both partners fall asleep, but there could be a select few that cuddle throughout the whole night,” he said. 

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“My hunch is that most use cuddling to induce sleepiness and the feeling of safety and to reduce stress and anxiety, and that afterward either their body temperature increases too much, or there is discomfort and the need to shift around becomes necessary.”

Novak encouraged couples to cuddle if stress levels are high, as it’s a nonverbal way to feel “secure and safe.”

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“Although research needs to substantiate this further, it might also imply that, in the face of conflict during the day that is not solved or repaired … cuddling might be a way to start that process and move toward repair,” he added.

Nearly 62 million adults saw a chiropractor in the last five years and around 35.5 million did so in the last 12 months, a Gallup survey showed.

While chiropractic treatment has been shown to have many benefits, experts also urge caution about potential risks.

Fox News Digital gathered experts’ input on when to see a chiropractor and when to consult a spine specialist.

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One of the main differences between spine doctors and chiropractors is that spine doctors go to medical school and have highly specialized training.

“The majority of our decision-making is based on science,” said Dr. Gbolahan Okubadejo, an orthopedic spine surgeon located in the New York City metro area. “We do a lot of research … a lot about decision-making is research-based.”

Chiropractors, on the other hand, are not medical doctors, but hold a Doctor of Chiropractic (DC) degree. 

They can have a variety of specialties and certifications, with a focus on manual spinal adjustments and other musculoskeletal issues.

Potential benefits of chiropractic care

A chiropractor’s methods are generally less invasive than a surgeon’s.

“The ultimate goal of chiropractic is to help your body move and function the way it’s meant to,” Tori Hartline, a chiropractor at Sunlife Chiropractic in Frisco, Texas, told Fox News Digital. “When your spine is out of alignment, it puts unnecessary pressure on muscles, causing them to tighten up.”

“The ultimate goal of chiropractic is to help your body move and function the way it’s meant to.”

“The reality is, throughout our daily lives, we all do things that can throw our spine out of alignment — whether it’s sitting too long, sleeping in a strange position, poor posture or repetitive movements.”

These small stressors might not seem like a big deal at first, but when they continue long-term and are unaddressed, they can lead to more serious injuries and chronic pain, Hartline warned.

If you feel a joint is “out of alignment” or you “just don’t feel right,” a chiropractor could be beneficial, experts say. (iStock)

Some of the most noteworthy benefits of chiropractic care are reduced tension, inflammation and stress, according to the expert.

Okubadejo noted that if you feel a joint is “out of alignment” or “you just don’t feel right,” a chiropractor’s musculoskeletal expertise could be beneficial.

Experts urge caution

On the flip side, seeing a chiropractor for a more serious issue can lead to significant complications that may not emerge right away following an appointment, according to Okubadejo.

“Sometimes you may have underlying diagnoses without knowing, and you see a chiropractor, and if you have a setback, then you won’t know until afterwards,” he told Fox News Digital.

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“I think any kind of radiating pain, anything that travels down your arm [or] down your back … you definitely want to see an orthopedic specialist.”

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The doctor said this also applies to anything “potentially nerve-related,” like numbness, tingling or weakness in any part of the body.

If the chiropractor doesn’t recognize that you may have deeper, more serious issues with your spine, the treatments could potentially lead to spinal cord injury, Okubadejo cautioned. 

Radiating pain may warrant a visit to an orthopedic specialist, experts say. (iStock)

That’s why he encourages patients not to avoid a chiropractor altogether, but to use a comprehensive, multidisciplinary approach to care.

“But if it’s just primarily pain, then in those cases, if a patient has an interest in chiropractic, I wouldn’t discourage it,” Okubadejo said. “If it’s something mild to moderate, strictly musculoskeletal, in that case, it’s safe.”

Choosing the right chiropractor

There are a few things to look for when selecting a chiropractic professional, experts say.

“Just like other healthcare professions, chiropractic has different specialties — so it is important to find the right chiropractor for your specific needs,” Hartline told Fox News Digital.

“Your comfort should always be a part of the conversation.”

“Take a look at their office, certifications, areas of focus and the types of conditions they commonly treat to make sure it is a good fit,” she advised.

The goal of any adjustment is to help your body feel more at ease, so “your comfort should always be a part of the conversation,” Hartline added.

“Just like other healthcare professions, chiropractic has different specialties — so it is important to find the right chiropractor for your specific needs,” a chiropractor told Fox News Digital. (iStock)

“I think if a chiropractor isn’t linked to a spine surgery practice or doesn’t have a strong relationship and maybe takes too much on, on their own, that could be potentially harmful,” Okubadejo noted.

The best “green flag,” he said, “is someone who’s very transparent, who explains everything to you, someone who shows you the imaging, who takes on the role as an educator … and has a very clear treatment plan.”

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Someone who is vague on diagnoses or doesn’t order tests or imaging after you’ve voiced your concerns is “definitely a red flag,” he said.

Someone who is vague on diagnoses or doesn’t order tests or imaging after you’ve voiced your concerns is “definitely a red flag,” a spinal surgeon said. (iStock)

“One common misconception is that chiropractic always involves those ‘popping’ sounds,” Hartline noted.

“Those are called manual adjustments, but there are plenty of other gentle techniques that do not involve any cracking at all.”

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She added, “If that kind of thing makes you nervous, just let your chiropractor know — they can absolutely adjust their approach. “

Similarly, Okubadejo noted, “It’s critical that [patients] understand exactly what’s going on with them — because that informed perspective makes the treatment much easier.”