You might remember magnesium from science lessons at school—it emits a brilliant-white light when burned. However, it’s even more brilliant as an aid for better sleep, recovery, and relaxation, say scientists. “Magnesium is an essential chemical element, the fourth most abundant mineral in the body after calcium, potassium, and sodium,” says Carolyn Dean, author of The Magnesium Miracle. “All these minerals are essential but magnesium seems to do the most—it acts as a cell mineral ion gatekeeper, allowing the appropriate amount of the other minerals to enter the cells,” she explains.
Dean cites scientific research that has found 80% of metabolic functions involve magnesium as a cofactor, including facilitating fat metabolism, controlling blood pressure, and normalizing hormone secretion. “That’s huge and unparalleled,” she says, noting that it’s especially significant because many of us are deficient. While the numbers vary, much of the research suggests that at least 20% of us are not getting as much as we need in our diets.
We’re becoming increasingly deficient due to poor diets, which include nutrient-poor ultra-processed foods. Even the magnesium-rich vegetables, such as leafy greens, that we consume offer much less than they did previously. “Over the years our soil has become so over-tilled that the magnesium we usually get from our food has decreased,” clinical psychologist and sleep medicine expert, Dr Michael Breus, adds. “Often, supplementation can be a great help to counteract any deficiencies.”
The health benefits of magnesium
Our collective awareness of magnesium’s magic has been equally deficient, until recently. For Dean it’s been a long time coming; in The Magnesium Miracle, she notes that its beneficial properties have been known for over 75 years, even being prescribed to help treat heart disease back in the 1930s.
It wasn’t until the 1980s, when Dr Bella Altura and her husband, Dr Burton Altura, made magnesium the sole focus of their research, that people began to show interest. Conducting over 1000 experiments on the element, the Alturas created the Blood Ionized Magnesium Test to better measure magnesium levels. “When I spoke with them in 1999, they were extremely frustrated that their incredibly important work was not being adopted in clinical practice and mainstream medicine,” Dean says.
Since then, the discourse surrounding magnesium has skyrocketed. Social media has played its part: TikTok is obsessed with sharing different supplements, and which are best for what, and it’s no different for magnesium. Search for it and you’ll discover millions of videos endorsing it as a miracle mineral, linking it to pretty much every condition thinkable.
One of its key benefits is to improve insomnia and other sleep issues. “Magnesium helps sleep in three main ways,” Dean begins. “It supports our adrenal glands, which are overworked by stress,” she says. “Secondly, serotonin—a key hormone that regulates our sleep and mood—depends on magnesium for its production and function,” she says. “Insomnia is often greatly improved by magnesium therapy.”
Its ability to relax our muscles is also key. “Twitchy, restless, tense muscles keep you from falling into a deep sleep and make you hyper-alert,” she says. Dr Breus agrees, emphasizing the importance of keeping your GABA stable to catch some Zzzs. “Magnesium helps maintain healthy levels of GABA, which is a neurotransmitter that promotes deep, restorative sleep.”
It has many other benefits, too. It can aid exercise performance, blood sugar levels, migraines, PMS, bone health, ADD, anxiety, and depression too. Dean lists 65 conditions that she believes respond to magnesium treatment, while Dr Breus argues that “few dietary elements have more influence over the body than magnesium”.
What type of magnesium to take
There are 11 types of magnesium, so which one should you be using? In short, it depends. “Make sure you do your research and take the type that works best for your symptoms,” says Dr Breus. “Always speak to your doctor to make sure the one you choose is safe for you.”
Magnesium citrate, for example, is extremely bioavailable and the most commonly recommended for deficiencies; magnesium lactate is similar but a little gentler on the stomach. Magnesium chloride may potentially be good for muscle pain, while magnesium oxide may treat migraines. There are also all kinds of ways to take it, including in capsule form and transdermally, via oils, sprays, and gels, the latter of which tend to be better absorbed by the body.
Before you stock up, are there any caveats? Like any supplement, it’s crucial to consider any contraindications. Magnesium supplements have the potential to interact with antacids, anticoagulant medications, and muscle relaxants among others, plus the side effects of taking too much magnesium could include bloating, an upset stomach, and nausea. Hypermagnesemia, though—essentially overdosing on Mg—is really rare because the kidneys are good at getting rid of any excess in the body.