The real benefits of magnesium (and when it’s a waste of money)

Claiming to address health concerns spawned by a sedentary lifestyle, magnesium is making its way onto everyone’s shelves. Is its efficacy valid or is it just another buzzword in the beauty and wellness industry? 

Can’t sleep well? Struggling with stress? Feeling constantly exhausted? The internet has a solution for everything—melatonin for better sleep, caffeine for an energy rush, Ashwagandha for stress, prebiotic and probiotic supplements for indigestion, zinc tablets for hormonal acne. And now, magnesium… well, apparently, a solution to everything. Of late, the chatter around magnesium supplements has taken over social media, with wellness influencers claiming they can fix everything from anxiety to PMS. Spoiler alert: it’s not that simple. 

With over a billion views on TikTok and close to a million posts on Instagram, #magnesium has become a social media sensation. From wellness influencers swearing by it for stress relief to viral ‘sleep hack’ videos, magnesium has been framed as a game-changing supplement. This trend has fuelled its global demand, with search interest for magnesium supplements reaching an all-time high in early 2024, and supplement sales in India growing by 50 per cent in the past year. 

“Globally, magnesium is gaining recognition for its diverse health benefits, including its role as a ‘neuro-mineral’ for cognitive function and stress management,” reveals Mintel’s Global New Products Database report from 2024. “In India, the consumption of magnesium supplements is part of a broader trend in the vitamins, minerals, and supplements (VMS) market, which is witnessing growth driven by increased health consciousness among consumers and an interest in preventive healthcare. The overall VMS market is influenced by consumers seeking various health benefits, such as boosting their immunity (40 per cent), energy levels (39 per cent), as well as bone and joint health (39 per cent)—areas where magnesium can play a role,” reveals another report. 

The magnesium craze is getting real. Supplement  brands are jumping on board; even joining the magnesium club, the beauty industry is finding ways to infuse it into body lotions and oils and hair serums. Considering how perfectly magnesium claims to address health issues spawned by a sedentary lifestyle, it’s making its way onto everyone’s shelves. But does it really stand tall to its many claims, or is it just another buzzword generated by Instagram Reels and the beauty and wellness industry?

Does your body really need magnesium? Here’s what science says

Magnesium plays a crucial role in over 600 biochemical reactions, from energy production to muscle and nerve function. Nearly 60 per cent of the body’s magnesium is stored in the bones, making it crucial for bone health as well. Atul Rajani, chemist and founder of supplement brand Be., adds, “It also supports protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA (deoxyribonucleic acid), RNA (ribonucleic acid), and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.”

While social media is full of testimonials about magnesium helping with sleep and alleviating anxiety, does the science back it up? Research suggests that magnesium may play a role in improving sleep quality by helping the brain produce melatonin, says Dr Ashutosh Shah, a consulting psychiatrist at Mumbai’s Sir H.N. Reliance Foundation Hospital. Magnesium also interacts with neurotransmitters that regulate stress. “It helps the brain to remain calm by its action on a cellular receptor called gamma-aminobutyric acid receptor (GABA). Magnesium regulates several neurotransmitters involved in mood, stress response and cognitive functions of the brain.” He highlights that a magnesium deficiency could adversely affect the brain’s function and cause sleep disturbance, headaches, anxiety, irritability, fatigue, and cognitive disturbance frequently. However, its effectiveness varies—people with severe deficiencies may see benefits, but if your magnesium levels are already normal, supplementation might not make a huge difference.  

Additionally, magnesium is crucial to maintain skin health. “Magnesium supports skin hydration, cell turnover, sebum balance, reduces inflammation, and promotes clear, resilient skin,” shares dermatologist Dr Jaishree Sharad, highlighting the functions that magnesium performs exclusively for the skin. This extends to topical magnesium as well. Magnesium body lotions are often marketed for muscle recovery, and scalp serums and oils claim to aid sleep. 

“Magnesium does play a critical role in muscle function, including muscle relaxation, nerve conduction, and energy metabolism. However, when it comes to topical application through body lotions, it is a bit more complex,” explains Sharad. “While the skin serves as a robust barrier that limits how much magnesium can actually be absorbed, some laboratory studies suggest that small amounts of magnesium may penetrate the skin. The lotions are typically formulated with excellent emollient and anti-inflammatory ingredients that soothe the skin and underlying muscle tension. This can create a cooling, calming effect that may help relieve muscle discomfort. Even if only trace amounts of magnesium are absorbed, they might provide a localised effect that enhances the overall relaxation and recovery of the skin and superficial tissues. For systemic muscle repair and recovery, oral magnesium supplements are much more recommended.” 

Similarly, while the scalp has a rich blood supply and sebaceous glands, it’s still part of the skin, and functions as a natural barrier. “While some claim magnesium absorption through hair follicles, clinical evidence proves insufficient entry into the bloodstream for meaningful sleep impact. Nevertheless, these formulations may indirectly promote relaxation,” says Sharad. 

Signs that tell you need magnesium supplements 

Unlike some vitamins, magnesium isn’t produced by the body—we get it from our food or supplements. While many people meet their daily needs through diet, deficiencies are more common than you’d think. Studies show that up to 60 per cent of adults may have lower-than-optimal magnesium levels, particularly those with high stress, poor nutrition, or digestive issues. Furthermore, hypomagnesemia is more likely to occur in women than men, especially after menopause.

Magnesium deficiency can set off a domino effect of health issues. Explaining how it can be a silent killer, Los Angeles-based Dr Nigma Talib, a naturopathic doctor and author, says, “Without enough magnesium, the body struggles to relax, leading to chronic stress, tension headaches, and high blood pressure. It can also disrupt insulin regulation, increasing the risk of blood sugar imbalances. Women, in particular, feel the effects through worsened PMS, hormonal imbalances, and even increased anxiety. Magnesium is also essential for strong bones, and without it, calcium can’t do its job properly, leading to a higher risk of osteoporosis over time.”

Sharad adds, “Magnesium deficiency can also have adverse skin and hair effects including increased dryness and sensitivity, premature ageing, acne and breakouts, slow healing, hair loss, and scalp issues.” Then it is no surprise that magnesium supplements as an over-the-counter solution are selling like hotcakes, but how do you identify whether you really need them?

Typically, the daily requirement for magnesium can range from 80 mg (for 1-3 years of age) to 400 mg (for ages 32 and above), cites Rajani. “Magnesium requirements increase during pregnancy, illness, surgery recovery, and athletic training.” Yet, magnesium deficiency is prevalent and often goes highly unnoticed. “Most people don’t realise they’re deficient in magnesium because it doesn’t show up clearly in standard blood tests. Only 1 per cent of the body’s magnesium is actually found in the blood,” begins Avnish Chhabria, founder of health and beauty supplement brand Wellbeing Nutrition. “But the signs are hard to ignore: persistent fatigue, muscle cramps, restless legs, frequent headaches, poor sleep, anxiety, and even digestive issues can all point to a deficiency. In women, symptoms like PMS, irregular menstrual cycles, and hormonal imbalances can also be linked to low magnesium levels. Given that stress depletes magnesium rapidly, if you’re feeling sluggish or even just off, chances are, your body needs more of this essential mineral.” 

Ideally, the magnesium obtained from food should be enough; however, the inferior quality of modern-day diets—rich in trans fat and sugar—becomes an obstacle to adequate absorption of the mineral. But, why do magnesium supplements pose an effective solution? “The improved bioavailability due to the bioactive forms of magnesium makes it an effective way to avoid the cycle of deficiency and fill in the dietary gaps easily,” explains Chhabria. 

Can you take too much magnesium? Risks, side-effects and limitations

Magnesium supplements have been marketed as a cure-all for relaxation, blood circulation, better sleep, stress relief, and even hormonal balance. But as with any supplement, more isn’t always better. Over-supplementation can cause nausea, diarrhoea, and, in extreme cases, dangerously low blood pressure. If your diet is already magnesium-rich, your body will simply flush out the excess—making supplementation unnecessary. 

“Considering, the total magnesium requirement for an adult female is 310 mg per day while for an adult male it is 400 mg per day, it is advisable to consume a lower dose from supplementary tablets because it is also present in our food—dose should not exceed 350 mg,” recommends Shah. “It is essential to start magnesium only after consulting your doctor. Individuals with any kind of kidney disease should strictly refrain from self-medication with magnesium and consume it only if advised by their doctor,” he adds. 

In addition to the right dosages, opting for high-quality magnesium supplements is equally important. “To identify a great magnesium supplement, look for high bioavailability (glycinate, citrate, or malate forms), third-party testing for purity and quality, and the right dosage (typically 200-400 mg per day),” advises Sharad.

“You also need to identify which function of magnesium you are looking to benefit from, as different salts work for different needs. For example, if you have digestive sensitivities, then magnesium glycinate is ideal, as it is easily absorbed through the gut. If you are looking for muscle relaxation, then magnesium sulphate is the way to go,” says Rajani. 

Before you jump on the magnesium bandwagon, ask yourself—do you really need it? While it’s undeniably essential, supplementation is only useful for those with deficiencies. Considering only less than 1 per cent of the body's magnesium resides in the blood—the majority is stored in bones and soft tissues, and blood tests don’t always detect magnesium levels accurately. So, a balanced diet—that includes magnesium-rich natural sources like whole grains, nuts, legumes, pulses, and vegetables—should always be the first priority. 

If you suspect a deficiency, speak to a healthcare professional before self-prescribing to another supplement trending on Instagram.

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