Magnesium Q&A with Dr. Amy Shah

Magnesium. If you’re reading this, there’s likely a bottle of some form of it on your counter or in your medicine cabinet. It’s well studied and well tolerated. Supplementation can be useful as many of us are deficient. 

Last Saturday, we explored how magnesium works in the body and brain, and why different forms can produce very different effects.

Catch Up

But of course, there were more questions. So we brought them to a real expert.

Dr. Amy Shah is a medical doctor with an undergraduate degree in nutrition from Cornell University. She graduated with honors from the Albert Einstein College of Medicine and completed two board certifications—one in internal medicine from Harvard and another in allergy/immunology from Columbia. She also has several years of research experience.

Over the past decade, she has built a world-renowned wellness education platform and written three bestselling books: I’m So Effing Hungry, I’m So Effing Tired, and her newest release, Hormone Havoc, a New York Times bestseller that debuted in February of this year. A frequent guest on national media and a sought-after global speaker, Dr. Shah is passionate about helping people discover their gifts. Her special areas of expertise include nutrition and women’s health.

Q. Could taking magnesium as a supplement for sleep (or any reason, really) clash with any medications I’m taking? Or is it generally safe to take regardless of any underlying conditions?

Magnesium is generally safe for most people, and research actually suggests that over 50% of people are not getting the recommended daily amount. That said, there are still situations where taking a magnesium supplement may not be right for you.

Magnesium can interfere with some medications—specifically antibiotics, diuretics, and blood pressure medicine. For people with kidney disease, it’s especially important to use caution. The kidneys regulate magnesium levels, and impaired kidney function can lead to harmful build-up.

If you take prescription medications or have a chronic condition, it’s always best to consult with your doctor before starting a new supplement.

Q. How big of an impact can taking magnesium have on sleep? Does it really work or is it a placebo? Any data on helping you stay asleep?

Many people report better sleep when supplementing with magnesium because it helps calm the nervous system. Magnesium supports GABA activity, which signals to the body that it’s time to relax.

Research has shown that magnesium supplementation was linked to a 35% increase in melatonin. Sleep quality improves, it takes less time to fall asleep, and people tend to stay asleep longer.

There are people who think the data is more supportive of calming the nervous system rather than helping with sleep. But nonetheless, in my clinical experience, it’s one of the lowest-risk, highest up-side tools for sleep.

Q. I take what feels like a million supplements. How important is magnesium for overall wellness and longevity? Does it need to be a foundational part of what I’m doing, or is it more of a nice to have?

Based on what science has shown us about the effects of adequate magnesium, I would consider it more foundational—whether it’s from food or a combo of food with supplementation is up to you. Magnesium is involved in over 300 enzymatic reactions, including those tied to sleep, stress resilience, muscle function, blood sugar control, and hormone regulation.

Low magnesium levels have been associated with higher risk of conditions like insulin resistance, cardiovascular disease, and even mood disorders. One study also found that increased magnesium intake can slow age-related brain shrinkage.

While I agree that not everyone needs a huge supplement stack, magnesium is one of the few I consistently recommend, either through diet (leafy greens, nuts, seeds) or supplementation.

Q. My dad is 80 and has trouble sleeping, and I’m wondering if magnesium would be safe for him to take. Are there specific questions I should ask his doctor before starting it? And are there any medical conditions where magnesium wouldn’t be safe?

For older adults, magnesium can be incredibly helpful, but personalization is key. There are different forms of magnesium, like glycinate (great for sleep and calming) and citrate (more helpful for constipation), so choosing the right type matters.
Before starting, it’s important to ask a doctor:

• How is his kidney function (most important for safe supplementation)?
• What medications is he taking that might interact
• What form and dose would be appropriate for him?

When it comes to magnesium, higher-risk medical conditions include kidney disease, heart conditions, bleeding disorders, and liver disease.

Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.