Magnesium has very quickly become a star of the internet, trumpeted as the go-to “calm mineral” for better sleep, less stress and overall balance. Its growing popularity has brought more attention to this important micronutrient — but the trend has also led many people to overlook how complex magnesium deficiency actually is.
Even when influencers tell you for the benefits, what they don’t remind is that magnesium depletion develops with a vengeance and supplementation is not one size fits all.
A good deal of clinical judgment is necessary in knowing when the body really needs magnesium — and how to give it safely. Dr Navita Purohit Vyas, Consultant, Pain, Palliative and Rehabilitation Medicine Kokilaben Dhirubhai Ambani Hospital Bombay talks about Magnesium deficiency and why it needs medical supervision.
Magnesium Deficiency: A Silent Progression
Even though the online wellness community likes to discuss magnesium as if we are all deficient, it’s not always something you notice. At first it can be unnoticed or show up subtly with symptoms such as being tired, having muscle cramps/spasms, being irritable, tingling (especially hands and feet), constipation or nausea.
What these signsand symptoms present as; Stress, Dehydration, Anxiety, feeling tired or under the weather, these indications can all be misdiagnosis of a low-level deficiency meaning it goes un-recognised for many years.
As magnesium deficiency worsens, symptoms become more emergent. They can also develop shaking, seizures, an irregular heart rhythm and increasing anxiety — and sleep problems often take on a more enduring course. Identifying the deficiency can be tricky since only 1% of the body’s magnesium is circulating in the blood, and that small amount masks whether levels are low.
More accurate tests, such as red blood cell magnesium tests and magnesium loading tests (as well as review of medications that lower magnesium) may be necessary. Doctors also need to test for calcium and potassium deficiencies, which are often found along with low magnesium.
Ways in Which Magnesium Aids in Sleep and Reducing Stress
Magnesium helps regulate the neurotransmitter GABA that plays a role in calming the parasympathetic nervous system — a mechanism that promotes relaxation before sleep. This chemical role might help explain why so many people feel calmer or sleep better when their magnesium intake increases.
Research has also suggested that supplementing with very high doses of the mineral could — in certain cases — improve sleep onset and quality for those with low levels, but the science is mixed, and there needs to be more large-scale testing to confirm anything.
Instead of looking at magnesium as a magic bullet, the doctor says to take a more moderate approach.
Why Supplementation Needs Medical Supervision
On social media, magnesium is often peddled as always safe for everyone – but if you supplement without proper monitoring, you may not like the result. One common complaint is gastrointestinal distress (including gas, diarrhoea and/or nausea) particularly with some forms of the supplement such as magnesium oxide or citrate.
More severe issues arise when magnesium accumulates in people with some level of impaired kidney function, which can lead to dangerously low blood pressure, confusion, a slow heartbeat and, in the worst-cases scenario, difficulty breathing or cardiac arrest.
Additionally, magnesium has interactions with many prescription medications. It can decrease the absorption of antibiotics like tetracyclines and quinolones, and also drugs for thyroid disorders, osteoporosis, and electrolyte balance. This is why medical supervision is imperative for anyone who has chronic disease or who takes prescription medicines.
Selecting the Right Magnesium Form
Different formulas work differently in the body, and for them to be prescribed cannot be a matter of personal preference but different or individual needs:
— Magnesium glycinate – extremely bioavailable, and is used primarily for sleep and anxiety as well as neuromuscular support
— Magnesium citrate – good for constipation
— Magnesium threonate – crosses the blood–brain barrier, under study for potential nootropic effects
— Magnesium oxide – cheap and less absorbable, more irritating to the G.I.
Adults need 310–420 mg/day depending on age and sex, however the dose and form should be appropriate for an individual’s medical history, diet, and symptoms. Supplements are a tool to fix deficiency, not an all- purpose cure.