Magnesium Is Having a Second on TikTok—However Is It Secure for Teenagers?

From “Sleepy Woman Mocktails” to colourful gummies, magnesium is having its second within the TikTok highlight. Teenagers are taking discover, and a few is perhaps contemplating turning to the complement for extra restful sleep, much less anxiousness, and higher intestine well being. However does the newest wellness pattern dwell as much as the hype? And, extra importantly, is it secure for teenagers to devour?

Right here, consultants assist break down what magnesium actually does, how a lot teenagers really want, and whether or not dietary supplements are the fitting alternative for his or her rising our bodies. 

What Are Magnesium Dietary supplements Sometimes Used For?

Magnesium is a mineral that powers lots of the physique’s important processes. It performs a vital function in regulating muscle and nerve perform, supporting sturdy bones, making vitality, and sustaining steady blood strain and blood sugar ranges. Most of us are capable of get sufficient magnesium naturally via meals like leafy greens, nuts, seeds, and entire grains.

Magnesium dietary supplements are generally used for these with a deficiency, and for treating being pregnant issues like preeclampsia and eclampsia. Some analysis additionally means that magnesium might assist with insomnia, anxiousness, muscle soreness, constipation, bronchial asthma, and diabetes prevention.

Migraines and complications will also be handled utilizing magnesium, says Whitney Linsenmeyer, PhD, RD, LD, spokesperson for the Academy of Diet and Dietetics. “The analysis is proscribed, however the American Academy of Neurology and the American Headache Society’s guideline is that magnesium remedy might be efficient for migraine prevention.”

Timothy Ashley, MD, MPH, FAAP, Inside Medication and Pediatrics at Duke Major Care, provides, “Some ailments, like kidney and intestinal issues, may cause low magnesium. We’d suggest a magnesium complement alongside different medical therapies.”   

                                                                                                                                                                                       

Why Has Magnesium Turn out to be So Standard?

“Vitamins come out and in of vogue in our society,” notes Dr. Linsenmeyer. “Magnesium is having a second proper now, maybe as a result of it is a crucial nutrient in supporting widespread well being considerations amongst teenagers, [like] sleep, anxiousness, and PMS.”

A few of the hottest well being claims on social media credit score magnesium for higher temper, fewer cramps, sounder sleep, and fewer anxiousness—all of which could sound interesting to rising teenagers. 

For instance, the “Sleepy Woman Mocktail” recipe is among the hottest magnesium-related developments on TikTok, promising a extra restful night time’s sleep by consuming a mixture of pure tart cherry juice, a tablespoon of magnesium glycinate powder, and glowing water. Magnesium glycinate capsules are additionally used for sleep and anxiousness.

Alternatively, magnesium citrate utilization is trending for a wholly totally different cause: constipation reduction. Many customers have posted about their lack of bowel actions and the way consuming magnesium citrate went above and past (typically too far) to get them again on monitor. 

You’ll additionally discover loads of physician and dietician accounts explaining the advantages of magnesium, creating a way of belief with followers—particularly teenagers. A latest survey of two,000 American adults from CharityRX (a reduction pharmacy service) revealed that 33 p.c of Gen Zers flip to TikTok and 44 p.c use YouTube for medical recommendation earlier than consulting medical doctors.

Are Magnesium Dietary supplements Secure for Teenagers?

Magnesium dietary supplements are thought-about secure, however they’re sometimes not vital for teenagers, says Dr. Ashley. “Most teenagers will get sufficient magnesium of their diets to keep away from deficiency. The present magnesium pattern is about taking it as a drugs, past dietary wants,” he says. “A comparatively small group of teenagers takes dietary supplements frequently. I feel it’s extra widespread for youngsters to strive issues for a short time, particularly in the event that they’re responding to social media developments.”

Necessity apart, there’s at the moment not sufficient analysis to know how efficient magnesium dietary supplements are for teenagers, particularly. Whereas there are some research that counsel magnesium may help enhance sleep and ease premenstrual signs corresponding to cramps, complications, and irritability, the analysis is blended and applies primarily to older age teams.

“Many of the analysis on magnesium supplementation is with adults,” says Dr. Linsenmeyer. “It’s not secure to imagine that any potential advantages in adults would lengthen to teenagers. Excessive-quality research are wanted to incorporate this particular inhabitants.” 

Magnesium Aspect Results and Dangers

Dr. Linsenmeyer explains that the really helpful day by day allowance (RDA) of magnesium for kids aged 9 to 13 is 240 mg per day. From ages 14 to 18, males want round 410 mg every day, whereas females want about 360 mg. 

Larger consumption ranges from meals alone aren’t a priority for the reason that physique can merely flush out any further via urine—however dietary supplements needs to be restricted to 350 mg per day. Taking greater than that will increase the danger of some fairly disagreeable uncomfortable side effects, together with: 

• Diarrhea
• Nausea
• Belly cramping
• Low blood strain
• Electrolyte imbalances
• Sleepiness 

In uncommon instances, Dr. Ashley provides that prime doses of magnesium may cause life-threatening issues corresponding to paralysis and cardiac arrest.

Dr. Linsenmeyer additionally factors out that many magnesium dietary supplements haven’t been evaluated by the U.S. Meals and Drug Administration (FDA). “In different phrases, a magnesium complement can embrace claims corresponding to ‘improves sleep’ proper on the entrance of its packaging, with out proof to help such a declare,” she explains.

To decide on a higher-quality dietary complement, she recommends in search of these with the US Pharmacopeia (USP) labeling, which is a third-party entity that opinions dietary supplements, their packaging, and the amenities the place they’re ready.

Extra importantly, there are all the time alternate options to magnesium dietary supplements, and Dr. Linsenmeyer recommends beginning together with your teen’s weight-reduction plan: “A safer strategy is to make sure sufficient magnesium consumption is from entire meals sources that don’t current a danger for toxicity. Prime meals sources of magnesium embrace pumpkin seeds (156 mg per ounce), almonds (80 mg per ounce), spinach (78 mg per half cup cooked), and beans (60 mg per half cup cooked).”

For sleep, Dr. Ashley emphasizes the significance of good sleep hygiene—issues like sticking to focus on bedtime and wake-up occasions, avoiding screens earlier than mattress, and slicing down caffeine within the late-afternoon hours. To ease anxiousness, he recommends leisure methods (yoga, meditation, and so on.), and that severe or lasting anxiousness needs to be evaluated by a pediatrician.

The Takeaway

Magnesium could also be having a second on TikTok, however in actuality, nearly all of teenagers can keep wholesome magnesium ranges naturally via meals like leafy greens, nuts, seeds, and entire grains. And since analysis on dietary supplements for teenagers continues to be restricted, consultants say meals needs to be the primary alternative, with dietary supplements used solely when really helpful by a well being care skilled.

In case your teen expresses curiosity in magnesium dietary supplements (or any dietary complement), Dr. Ashley considers it an excellent alternative to create open communication and empathy: “It is a nice likelihood to speak about it with them,” he says. “What do they suppose will enhance in the event that they take magnesium? Are they having an issue we didn’t find out about? Do they know in regards to the dangers? Can we assist with a special strategy?” Taking your teen and their request significantly can construct belief whereas guiding them towards a path that is proper for them.