Magnesium is having a moment. Do I need to supplement?

Of all the buzzwords on the internet right now, magnesium is the one that keeps cropping up. Influencers selling their magnesium hot chocolate, parents on TikTok claiming that dosing their kids with it helps them sleep, health coaches urging women to supplement. But what exactly is magnesium, why is it essential to health, and what is the big picture to help us understand whether we need to supplement or not?

As with any health related topic, this is not intended as a replacement for genuine medical advice. It is always recommended to speak with your GP to help you make the right choice for yourself. But if you’re here, there’s a good chance you already think or know you are lacking in magnesium, and after searching for products, discovered that there are hundreds of fruity drink powders, hot chocolates, tablets, droplets, and more to choose from.

To understand magnesium, let’s first talk about what it is. Magnesium is a mineral that is vital for the human body to function. In a chemical element sense, picture a silver white metal found in the earth. It is used in pyrotechnics to get that brilliant flash in an explosion. It is also used in various alloys, especially with aluminium, to achieve a desired density and strength.

From its place in the earth, magnesium is absorbed by the roots of the plants that we then eat. This is how we humans utilise magnesium in a biological sense. From a mineral in the earth, to being synthesised by plants, to making its way into our own gut. “Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation” (citation).

Therefore, at any one time, magnesium is flowing through your cells and bones, assisting your nerves with impulse control, helping your heart maintain a normal rhythm, and giving you the ability to contract your muscles. This all sounds fine and dandy, so why the big fuss about magnesium these days?

It is possible that many of us are lacking in not only magnesium, but many essential nutrients. Unfortunately, our modern diets are severely lacking in vitamins and minerals. To make matters worse, our modern soil is also lacking in magnesium (source), which may partially explain why it is a hot topic in the health and wellness world right now. So why not just supplement?

There are a few catches to your ability to absorb magnesium. The first is that, like many nutrients, magnesium requires other specific nutrients for it to properly absorb into the body. The first is Vitamin D. The two nutrients have a symbiotic relationship where Vitamin D can enhance the absorption of magnesium. In turn, magnesium is essential for that Vitamin D to become active within your system. Furthermore, Vitamin B6 can help transport the magnesium to the cells, making it more bioavailable. This is something to consider when choosing whether to supplement magnesium, as the mineral may not be properly utilised by your body without its necessary companions.

Secondly, there is the fact that measuring your personal magnesium levels isn’t as straightforward as it may seem. According to the NIH, “Assessing magnesium status is difficult because most magnesium is inside cells or in bone” (citation) Therefore, a simple blood test won’t offer a straightforward answer on whether your levels are where they should be.

To make matters worse, when one’s diet is low in magnesium, the body can compensate by leaching the mineral from your own bones. (citation) This can lead to osteoporosis. The real kicker here is that if your body is already pulling magnesium from your bones, you could get a blood test and your levels would look normal. Sounds scary, right?

The good news is, you can take action by increasing your magnesium intake through a healthy, varied diet. Spinach, almonds, quinoa, pumpkin seeds, avocados, and even dark chocolate have a decent dose of the essential mineral. Try pairing these with Vitamin D sources, fatty fish like salmon, mackerel or tuna, or the very best and cheapest source, sunlight. Get your B6 from the aforementioned fish or some bananas or leafy greens.

In short, your body may be lacking in magnesium, but simply taking the first supplement you find won’t always solve the issue. It’s important to remember that this nutrient works in harmony with others, and they need to be ingested together in order to work properly. If you’re struggling with muscle tension, insomnia or fatigue, then you certainly may be lacking magnesium.

However, once again, all signs point to a varied, whole food diet, fitness, and reducing stress. If you do feel the need to supplement, do plenty of research to find a reputable product and discuss with your GP whether it’s right for you. Unless you’re experiencing severe symptoms like seizures, numbness or heart palpitations, there’s a good chance you can increase magnesium in your diet and come out on top.

Remember, magnesium is having its moment. Influencers and wellness brands are jumping on the band wagon and doing their best to convince you that you need their specific product to fix your life problems. But there’s no silver bullet, and your best shot at health and overall wellbeing is in your own hands. Don’t hand it over to an influencer because their ad got your attention. Instead, follow your intuition, research responsibly, and don’t stress. You can have your own magnesium moment without falling prey to another product.