Magnesium might be the most sought-after mineral supplement in the world—and that’s not just hyperbole. Yes, the mineral is touting all over social media. Yes, there are thousands of wellness articles that promote its benefits. And, yes, many people are, unfortunately, deficient. But that is not the only proof of magnesium’s current popularity.
The hype around it is actually backed up by data. According to a report on dietary supplement trends for 2024 carried out by Spate, an agency founded by two former Google employees that specialises in detecting trends in the cosmetics and food industry, magnesium really is the most sought-after natural supplement. Specifically, it is searched 3.3 million times per month and has seen an exponential increase over the last year.
What’s also interesting are the words that accompany these global searches: “sleep” and “anxiety.” According to experts, these issues are linked to the real benefits of the mineral. “Magnesium is at the heart of our well-being. If we feel that something is missing, maybe it’s time to listen to our body and give it the attention it deserves,” explains Elisa Blázquez, an integrative nutritionist at the Spanish supplement brand Kobho Labs.
The benefits of magnesium
Listing and explaining every benefit of magnesium could fill an entire book. That’s also not hyperbole: Magnesium is involved in more than 300 bodily processes. However, there are some key benefits “that make this mineral an indispensable and multifunctional molecule,” says Dr. Isabel Viña, medical-scientific director of IVB Wellness Lab. Mostly, she points to magnesium’s key role in the production of cellular energy. “It is indispensable in converting the fats, carbohydrates, and proteins we consume into the universal energy currency of living beings. It is also essential for the utilisation of fatty acids as an energy source in the mitochondria and for initiating protein synthesis,” she explains.
Magnesium also helps regulate blood glucose levels and can therefore help to prevent metabolic and cardiovascular diseases. And, it is essential for bone formation as well as for modulating the immune system and inflammation, “one of the great enemies of longevity,” as Lourdes Villalobos, rheumatologist at the Ramón y Cajal Hospital in Madrid, points out.
However, perhaps one of magnesium’s most well-known functions has to do with muscle health and the functioning of the nervous system. “It is necessary for the proper transmission of nerve impulses and may play a role in the regulation of stress and anxiety,” explains Belén Acero, a pharmacist specialising in nutrition at the Avenida de América Pharmacy. “In addition, it influences the natural production of GABA, serotonin, and melatonin, so it improves sleep and relaxation.”
GABA, magnesium, and anxiety
Let’s look at GABA, a neurotransmitter that regulates brain excitability. Maintaining optimal GABA levels is important for balancing the brain—and thus, adequate magnesium is essential. A deficiency in this can contribute to feelings of unease—yet, stress and anxiety can also cause a decrease in this mineral. In short, not getting enough magnesium can become a very vicious cycle indeed.
To make matters more complicated, a generalised lack of it is not always detected in a blood test. “Population studies indicate that there is currently a greater deficit that may even go unnoticed because the magnesium that can be measured in the blood does not reflect intracellular magnesium, which constitutes the majority of this mineral at the total body level,” explains María José Alonso, professor of Biopharmaceutics and Pharmaceutical Technology at the University of Santiago de Compostela.
Thus, making note of the symptoms of magnesium deficiency seems fundamental. “The most common are tiredness and fatigue, muscle cramps, tingling, mild spasms in the eyelids, tension in the jaws, headache, nervousness, poor night’s rest… but in the case of major deficiencies, nausea and vomiting, arrhythmias, and even convulsions at extremely low levels could,” says Alonso. “Because magnesium is involved in multiple processes in the body, it could be at the basis of the aggravation of certain chronic diseases.”
Magnesium for women’s health
Magnesium is an integral for women’s health, especially. “It plays an important role in the hormonal balance of women as it participates in the synthesis and regulation of hormones, including those involved in the menstrual cycle,” explains Viña. Studies even confirm that low levels of magnesium can cause problems such as dysmenorrhea (pain during bleeding) or premenstrual syndrome.
Magnesium may also contribute to better hair and skin health—although the impact is less evident. “Magnesium deficiency can contribute to oxidative stress, affecting the health of the skin and hair, since both require a good state of circulation and cell regeneration,” says Viña. “Magnesium influences cellular hydration and collagen production, so a prolonged deficiency could make the dermis look duller and hair more brittle. While it is best known for its benefits on mood and the muscular system, its impact in other areas is a reflection of its integral role in the overall balance of the body.”
A magnesium-rich diet
Our body does not produce magnesium on its own and, therefore, we must consume magnesium through our diets. Foods that contain magnesium include leafy green vegetables like spinach; nuts like cashews, Brazil nuts, and almonds; legumes; whole grains; pumpkin and chia seeds; and fish such as salmon. Other foods that are rich in magnesium are bananas, dark chocolate, tofu, potatoes, edamame, soy milk, and peanut butter.
Sadly, many magnesium-rich foods are not as potent as they once were. “The fruits and vegetables we eat now have between 20 and 30 percent less magnesium compared to 60 years ago due to the impoverishment of agricultural soils and the demineralisation of water,” Viña points out. So, it really is important to try to get as much high quality, organic produce as possible, and perhaps even double down on your intake.
It’s also important to avoid consuming foods that can disrupt or reduce our ability to absorb magnesium. Processed foods, which can cause the loss of between 80 and 90 percent of a food’s original magnesium content, as well as alcohol, sugar, saturated fats, and caffeine should be avoided. Certain medications—such as antibiotics, diuretics, bisphosphonates, and proton pump inhibitors (PPIs)—can also interfere with magnesium absorption.
Another thing to keep in mind? Sweating, which can contribute to the loss of minerals in the body, including magnesium. Also, aging. “Over the years, our magnesium needs increase and the absorption capacity decreases,” Acero points out.
Supplements
With all this in mind, it makes sense that magnesium supplements have only grown in popularity. As Acero points out, “it is estimated that even with a good diet, only 50% of the daily needs of magnesium can be covered.”
Even so, experts insist on the importance of consulting a medical provider before supplementing—even if just to figure out the right supplement for you. There is a wide variety of combined formulas. “For example, Vitamin D is perfect for strengthening bones, since magnesium improves the activation of this vitamin,” says Blázquez. “A combination with Vitamin B6 is ideal for regulating the nervous system, especially in times of stress or fatigue. Each mixture has its moment and purpose, but the important thing is to choose according to personal needs and that it is a magnesium with good bioavailability.”
It is important to take a good formulation that facilitates its absorption and tolerance. “And, although intoxication is difficult, excessive supplementation can cause diarrhea, nausea, and in people with renal insufficiency, magnesium toxicity, so it is recommended to individualise doses,” adds Villalobos.
This story was originally published on Vogue.com.
