Described by some as the “mineral of the moment,” magnesium has become a popular supplement for millions, with claims ranging from better sleep to improved digestion and calmer minds. The global market for magnesium is currently valued at nearly £3 billion and is expected to almost double over the next decade.
In a small factory in the Yorkshire Dales, magnesium citrate — a combination of magnesium and citric acid — is carefully measured, processed, and packaged for export worldwide, from the UK to Australia, Asia, and the Middle East. Andrew Goring, managing director of Lonsdale Health, attributed the mineral’s soaring popularity to social media and influencer marketing, saying, “We’ve known about magnesium’s benefits for years, and now it’s finally mainstream.”
Nutrition and health experts, however, caution that supplements may not be necessary for everyone. Kirsten Jackson, an IBS dietitian, explained that while magnesium is involved in over 300 processes in the body — including nerve signaling, brain function, blood sugar balance, blood pressure regulation, and maintaining a healthy heartbeat — most people get sufficient amounts through diet. The recommended daily intake is 270mg for women and 300mg for men.
Magnesium deficiency can impact sleep, and some individuals report improvements with supplementation. Communications specialist Katie Curran, for example, said taking 270mg of magnesium glycinate daily helped reduce racing thoughts and improve her sleep over two weeks. Yet experts emphasize that evidence is limited and benefits are most likely if a person is already deficient.
Different forms of magnesium target specific issues: glycinate or L-threonate for brain health and sleep, chloride for muscle tension and cramps, and citrate or oxide for digestion. Nutritionist Kristen Stavridis warned that there is insufficient evidence to show most magnesium supplements provide clear benefits to healthy individuals. She also noted that interactions with other supplements, like zinc, could affect absorption.
Experts recommend focusing on dietary sources first, including seeds, nuts, whole grains, leafy greens, and fruits. Jackson stressed that relying solely on magnesium supplements cannot replace a balanced diet and will not correct deficiencies in other essential nutrients.
While magnesium may help some people, specialists caution that it is not a universal solution. Overuse can cause side effects such as diarrhoea, nausea, and vomiting, and may pose serious risks for people with kidney disease. For most, a diet rich in magnesium-containing foods remains the safest and most effective approach.
Source: BBC