Crazy for Magnesium: A Guide to Using the Star Supplement

Magnesium, an essential mineral for the body, has achieved star status among supplements in our time. Probably half the people you know are taking magnesium in some form, and if not, you're about to start.

Magnesium , a humble trace element, has entered the conversation. People are confessing whether they take it in the morning or before bed, whether they combine it with vitamin D or vitamin B6, or whether they take it as citrate or bisglycinate. These are complex, purely chemical topics that, all of a sudden, no one knows quite how they made it onto TikTok.

Much of magnesium's current popularity comes from the fact that it helps us relax.

Magnesium supplements were the most searched for on Google and ChatGPT in 2024. Specifically, they had a search volume of 3.3 million per month, an exponential increase compared to the previous year. The searches were always accompanied by the words "sleep," "insomnia," and "anxiety." The data comes from the 2024 Dietary Supplement Trends Report by Spate, an agency specializing in detecting trends in the cosmetics and food industries.

The truth is that magnesium is at the heart of our well-being, as it plays a role in almost everything: it helps maintain proper bone health, regulates the nervous system, minimizes fatigue, and promotes good muscle tone.

Dr. Vicente Mera, an expert in anti-aging medicine at SHA Wellness Clinic and medical advisor to Kobho Labs, says that in addition to relaxing the nervous system, this trace element is also useful for constipation, sensory symptoms such as tingling in the extremities, numbness, and a sensation of electric shock in the head. It also helps with palpitations caused by anxiety, depression, or hyperactivity. "Magnesium supplementation is necessary if you engage in strenuous exercise or experience significant stress levels," explains Dr. Mera.

In an ideal world, we should be able to get the magnesium we need through our diet, but the reality is that not all of us maintain a balanced diet, and at certain stages of life or during times of high stress and fatigue, we end up needing a supplement. In Spain, more than 48% of the population does not meet the recommended daily intake, according to the Ministry of Health, which can cause fatigue, anxiety, or insomnia.

Magnesium promotes muscle function, relieves cramps and spasms

Much of magnesium's current popularity stems from its ability to help us relax. Taking a pill about 40 minutes before bedtime helps you fall asleep because it's a nutrient necessary for producing serotonin and helping the nervous system function properly. In supplement form, magnesium helps people who have trouble getting restful sleep or who need to reduce fatigue. Dr. Mera specifically recommends it for women who have entered perimenopause and are beginning to experience insomnia.

Of all the magnesium forms, bilisglycinate, a chelated form of magnesium, is the most easily absorbed and therefore reduces digestive side effects. Thanks to its combination with glycine, it also helps calm the nervous system and promotes quality sleep, reducing anxiety.

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Although this property of magnesium is less discussed, this mineral plays a crucial role in regulating female hormones. Some studies confirm that low magnesium levels may be linked to pain during menstrual bleeding or premenstrual syndrome. Regarding its relationship with hair and skin health, although the impact is less evident, magnesium deficiency can contribute to oxidative stress, affecting the health of skin and hair, as both require good circulation and cell regeneration.

Magnesium has been a breakthrough in the world of supplements, but experts recommend consulting a doctor before taking supplements, especially to find the right supplement for each case, as the market is saturated with formulations. For example, magnesium with vitamin D is perfect for strengthening bones, but with vitamin B6, it's better for regulating the nervous system, especially during times of stress or fatigue. It's important to choose a magnesium with good bioavailability and whose formulation facilitates absorption and tolerance. Dr. Mera recommends choosing a supplement free of additives such as colorings and sugars and that clearly specifies the dosage of elemental magnesium (i.e., the actual amount the body is able to absorb).

It is important to choose a magnesium with good bioavailability and whose formulation facilitates its absorption and tolerance.

Beyond fads, before taking magnesium, we should know if we have a deficiency and if we really need to strengthen our body with this mineral. Pharmacist Marta Masi, who formulates one of the best magnesium supplements on the market combined with vitamin B6, gives some clues on her Instagram account that might lead us to think we need a magnesium supplement. According to the expert, these are the warning signs: a feeling of fatigue or constant tiredness, muscle cramps and spasms, waking up in the middle of the night, anxiety, nervousness, constipation, and frequent headaches.