镁参与数百种身体过程，包括调节心率、血糖和血压，并支持 DNA、蛋白质和血清素的合成。尽管大多数镁来自绿叶蔬菜、豆类、坚果、香蕉、牛奶和全谷物等食物，但补充剂销售正在激增，不过研究显示其益处通常有限而且取决于具体情况。
关于睡眠，近期试验规模虽小但结果偏积极：2025 年一项纳入 69 名睡眠不佳者的试验发现，连续 4 周每晚服用一种镁化合物后，睡眠较安慰剂略有改善，但幅度不大，不太可能消除失眠。另一项由行业资助的试验将 76 名美国成年人按 38 比 38 分组，连续 3 周每晚给予 1 克 L-苏糖酸镁或安慰剂，结果显示深睡眠和 REM 睡眠改善，警觉性、精力、生产力和情绪评分也显著更高。
在其他结局上，2023 年一项涵盖 7 项随机临床试验、共 325 名抑郁成年人的综述发现，镁化合物可使抑郁评分出现统计学显著下降；2025 年 2 月一项对 4 项随机对照试验的综述则报告，每日 122 至 600 毫克镁可降低偏头痛严重程度，并将发作频率每月减少约 2.5 次。相比之下，心血管证据较弱，因为降压效果主要见于原本患有高血压或低镁血症的人，而美国国立卫生研究院在 2026 年 1 月 6 日更新的资料表指出，接近一半美国人的镁摄入不足，说明缺口更多反映饮食问题，而不是普遍证明补充剂对所有人都有效。
Magnesium is involved in hundreds of bodily processes, including regulation of heart rate, glucose, and blood pressure, and it supports the synthesis of DNA, proteins, and serotonin. Although most magnesium comes from foods such as leafy greens, beans, nuts, bananas, milk, and whole grains, supplement sales are surging, yet research suggests benefits are usually limited and context-dependent.
For sleep, recent trials are small but somewhat positive: a 2025 study of 69 people with poor sleep found that a nightly magnesium compound for 4 weeks produced slightly better sleep than placebo, but the gain was modest and unlikely to eliminate insomnia. Another industry-sponsored trial split 76 American adults 38 to 38 for 3 weeks of 1 gram nightly magnesium L-threonate or placebo, and reported better deep and REM sleep plus significantly higher scores for alertness, energy, productivity, and mood.
On other outcomes, a 2023 review covering 7 randomized clinical trials and 325 depressed adults found a statistically significant drop in depression scores with magnesium compounds, while a February 2025 review of 4 randomized controlled trials reported that 122-600 mg per day reduced migraine severity and cut frequency by about 2.5 attacks a month. By contrast, cardiovascular evidence is weaker because blood-pressure benefits appear mainly in people who already had hypertension or hypomagnesemia, and the National Institutes of Health fact sheet updated on January 6, 2026 said nearly half of Americans consume too little magnesium, suggesting the gap reflects diet problems more than broad proof that supplements help everyone.
Source: Will magnesium supplements help you relax?
Subtitle: Not everyone will feel the benefits
Dateline: 3月 05, 2026 08:32 上午