Why magnesium can be your ticket to better health

Miracle supplement, cure-all solution, magic elixir—magnesium is touted as all these and more. My first brush with the mineral was well before the discourse around magnesium skyrocketed. It was introduced to me by a friend who suggested I use magnesium spray to alleviate muscle aches and pain accompanying exercise. As someone willing to try and test new wellness trends to see how they could enhance my well-being, giving this a try was in my wheelhouse. With little to no knowledge about its function and benefits then, I was rather pleasantly surprised to discover them first-hand. Upon regular use, I noted an uptick in energy levels, improved muscle function, and faster recovery.

Its ability to aid muscle recovery has been one of the well-documented benefits of magnesium, next to improving insomnia and sleep-related issues. “Magnesium is an essential mineral that plays a critical role in keeping our bodies functioning smoothly,” says Kripa Jalan, a Harvard-trained nutritionist. “From boosting energy to supporting nerve function, regulating blood pressure, and even managing blood sugar levels, magnesium is involved in several bodily processes,” she informs. Magnesium also helps balance electrolytes, promotes healthy bone development, and supports cardiovascular health, says Payal Kothari, integrative nutritionist, gut health coach, and founder of GutAvatar and INUEN. Its wide range of benefits are known to impact both mental and physical health. “It helps reduce anxiety by regulating neurotransmitters and stabilising mood while anti-inflammatory properties reduce the frequency of migraines, and the mineral also assists in reducing muscle cramps and spasms,” says Kothari. As a gut specialist, Kothari stresses its impact on gut health. “Magnesium aids in muscle relaxation, which is essential for smooth digestive movement (peristalsis), helping to prevent constipation and improve overall gut motility,” she says. “It helps regulate bowel movement to promote smoother digestion and supports the gut-brain axis by contributing to the production of serotonin, which impacts the mood and digestive function.”

It may seem like a cure-all supplement, but it’s not a miracle aid. “Magnesium alone won’t solve everything,” reminds Jalan. “If you’re not addressing stress, poor sleep habits, or heavy electronic use, no amount of magnesium will overhaul your health. It’s part of the puzzle, but not the whole picture.” A poor diet is another reason why magnesium deficiency has become increasingly common. While foods like kale, spinach, nuts, legumes, avocados, and salmon are rich sources of magnesium, the modern diet is unable to meet the body’s magnesium needs. “The recommended dosage for it varies based on age, sex, and health conditions,” explains Kothari. “For adults, it’s about 300-400mg/ day, which includes magnesium from food and supplements.” However, Jalan stresses that the foundation of good health ultimately rests on a balanced lifestyle. “This includes nourishing foods, regular movement, restful sleep, meaningful relationships, and emotional well-being,” she states. “Supplements are meant to add value to these areas, not replace them.”

While magnesium does live up to the hype in many ways, there are a few caveats. It’s crucial to choose a high-quality product from a trusted source, says Jalan. “Look for supplements tested by a third party to ensure purity and potency, as this will help your body absorb and use the magnesium effectively.” Choosing the correct form for your needs is also key because different forms of magnesium offer specific benefits. For instance, “magnesium threonate is ideal for cognitive support and enhances calming effects to improve sleep quality, magnesium glycinate is recommended for those with magnesium deficiencies,” says Jalan. “It is a highly bioavailable form that also helps with anxiety, depression, sleep issues, blood pressure, and even pain relief.” While magnesium is generally well-tolerated, “excess of it—especially from supplements—in rare cases, can cause side effects like nausea, stomach cramps, or diarrhoea,” states Jalan. To avoid this, Kothari suggests starting with a lower dose. “Preferably before sleeping to get restful sleep,” she says. “It’s important to consult a healthcare professional before starting a magnesium supplement to determine the right dosage and form for your needs.”

My positive experience with the magnesium spray led me to explore supplements, and after consulting a doctor, I introduced magnesium citrate tablets into my supplement protocol. Uninterrupted sleep, waking up well-rested and energised, feeling less anxious, and a boost in energy levels and exercise performance at the gym are a few positives I have noted. Whether it can be attributed to magnesium alone or its role in my balanced lifestyle remains unclear, but it has become a regular part of my routine. As Jalan states, “magnesium is a simple, yet powerful, way to support your overall health.”

This piece originally appeared in the October-November print edition of Harper's Bazaar India

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