Magnesium has quietly become one of the most talked-about nutrients in the wellness world. From magnesium powders and capsules to bath salts and sprays, the mineral has become a go-to recommendation for anyone struggling with sleep, anxiety, muscle tension or burnout. But behind the trend lies an important question: are we really deficient in magnesium, or has it simply become the latest supplement obsession?
According to Nutritional Therapist Alexandra Cortina, the conversation is more nuanced than it might appear on social media. Magnesium may be important, but focusing on a single nutrient rarely tells the whole story.
“Magnesium deficiency is often part of a much bigger picture in the body,” she explains. “When magnesium levels are low, it can show up across a number of different systems.”
Because magnesium is involved in hundreds of biochemical processes, its effects can ripple throughout the body. Neurological symptoms can include poor sleep, anxiety, irritability, headaches and migraines. In the muscles, deficiency may appear as cramps, twitching or restless legs. Meanwhile, cardiovascular symptoms can manifest as heart palpitations or elevated blood pressure.
Magnesium also plays a role in metabolic health. “From a metabolic perspective, low magnesium can contribute to fatigue, insulin resistance and PMS symptoms,” Cortina notes.
Why Magnesium Matters for Sleep
Much of magnesium’s recent popularity stems from its reputation as a sleep aid and there is good reason for that.
“When we look specifically at sleep, magnesium plays an important role because it helps regulate melatonin production, supports the calming neurotransmitter GABA, relaxes muscles and helps settle the nervous system,” Cortina explains. In other words, magnesium helps create the physiological conditions the body needs to wind down. It supports the hormones and neurotransmitters that signal rest while helping muscles release tension and encouraging the nervous system to shift into a calmer state. However, Cortina emphasises that sleep issues rarely come down to a single nutrient.
“I would always look at the whole person rather than focusing on a single nutrient,” she says. “This includes considering what someone eats, their stage of life, their exercise habits and lifestyle factors such as stress and sleep patterns. Digestive health also matters, for example, whether someone struggles with constipation or other gut issues that might affect nutrient absorption.”
Are Modern Lifestyles Draining Our Magnesium?
There is growing discussion among nutrition experts about whether magnesium status has declined over time. Several modern lifestyle factors may contribute.
“There is increasing discussion around why magnesium status may be lower today than in the past,” Cortina says. “Factors such as soil depletion, chronic stress, gut health challenges, modern dietary patterns and interactions with other supplements or medications can all play a role.”
Stress in particular may create a vicious cycle. When the body is under prolonged pressure, it can burn through magnesium more quickly, yet that same mineral is crucial for calming the nervous system.
“In many cases, when someone is under sustained stress and not sleeping well, the nervous system remains in a heightened state of alert,” Cortina explains. “The body is simply not able to fully relax. This is one of the areas where magnesium can be particularly supportive.”
A Gentle Way to Support Magnesium Levels
While supplements are widely available, Cortina often recommends starting with a gentler approach that also encourages relaxation.
“A very gentle place to begin is often magnesium salts in a warm bath several times a week,” she says. “I usually suggest adding at least one cup of magnesium salts to the bath and allowing the body to soak and relax.”
Beyond potential mineral absorption through the skin, the ritual itself can help signal to the body that it is time to unwind, something many of us struggle to do in a world of late-night screens and constant stimulation.
Looking Beyond the Supplement Trend
While magnesium may well be helpful for many people, Cortina stresses that the bigger picture should never be ignored.
“As always, the key is to step back and look at the whole person and the wider context of their health rather than focusing on a single symptom,” she says.
In other words, magnesium might support sleep and nervous system health but true restoration usually comes from a combination of balanced nutrition, stress management, healthy digestion and consistent sleep habits. The mineral may be trending, but the real takeaway is much simpler: when the body is supported as a whole, sleep tends to follow.
The H&H Edit Of Our Fave Magnesium Supplements
BetterYou Magnesium Sleep Bath Flakes, £4.99
SHARE THIS STORY
