What is Magnesium? And Why is Social Media Obsessed With It?

We could say that it all started with the Sleepy Girl Mocktail on TikTok in 2023.

A pre-bedtime drink, mixing magnesium powder and tart cherry juice.

We could say this lit the touchpaper. Leading to magnesium exploding into the mainstream.

But this would be grossly unfair and insulting to the livestock community.

That's right. The cows were the early adopters.

Back in the 1600s in Epsom England, whilst all the farmers and workers were hobbling around, bent over with the aches and pains that came from a tough life in agriculture. They noticed the cows looking… radiant.

The same cows that were refusing to drink the local spring water. Preferring instead, to bathe in it.

And what was noticeable—was how quickly those cows seemed to heal from this labor-intensive lifestyle.

Turns out, there was something in the water.

Magnesium sulfate to be specific. Now more commonly known as Epsom salts. Soon enough, we were all onto it. The cows had become wellness influencers.

In the 1800s Sir Humphry Davy finally isolated magnesium as a chemical element. But he wasn't popping it in capsules back then. It wasn’t until the 20th century that we saw magnesium dietary supplements hit our supermarket shelves.

We would say "And the rest is history."

But our understanding and use of magnesium, is ever evolving. Trends keep trending and with them new questions pop up. Like, should we rub it in our feet? Is body odor a sign of magnesium deficiency? Should we only take it at night?

We'll answer all of these questions and delve a bit deeper into everything we know for a fact - about magnesium.

Quick Take: Why Magnesium Matters

No time to read the full article? Here's what you need to know:

• Magnesium is essential. Your body needs it for hundreds of processes—from brain signals to heartbeat rhythm to muscle recovery.
• Many of us aren’t getting enough. Nearly half of adults fall short on magnesium from diet alone. And it often doesn’t show up on standard blood tests.
• Food first, always. Leafy greens, nuts, seeds, whole grains, legumes, and dark chocolate are all magnesium-rich.
• Supplements can help—if you pick the right kind. Forms like bisglycinate, malate, and taurate are more absorbable and gentler on digestion.
• Magnesium supports: sleep, stress resilience, blood pressure, blood sugar control, bone health, and more.
• Higher needs? You might benefit more if you’re older, peri/menopausal, managing a chronic condition, or taking medications/weightloss medications that deplete magnesium or reduce appetite.
• Bottom line: If you’re low, it can leave you feeling off. But the right form of magnesium, taken consistently, can help bring you back to balance.

Those are the crib notes. But if you're the kind of person who likes to know the why behind the what. Keep reading.

What is Magnesium?

Whilst magnesium started popping-off on TikTok circa 2023. It has of course, been around since, well...the beginning of time.

It's naturally present in the earth, the ocean, and our body.

In fact, every single cell in our system needs it to function.

Inside us, most of our magnesium lives in our bones. With smaller amounts tucked away in our muscles, soft tissue, and fluids, including our blood. Together, these make up our magnesium levels. And keeping them balanced is key to us feeling, and functioning at our best.

We can of course get magnesium from food. But the actual magnesium content depends on what we eat, how it's cooked, and more recently, where it's grown (soil quality really does matter).

And this is where dietary supplements come in.

The magnesium you’ll find in supplements comes in different forms. Some with better absorption than others. The amount of usable magnesium in each form is called elemental magnesium. And that’s the bit your body actually benefits from.

We’ll get into all those different forms later. But for now, if there's one thing to take away right here. It's that magnesium is a core nutrient. And if your levels are low, you'll feel it.

Why We're Suddenly Obsessed With Magnesium Supplements

Scrolling and box sets already make it hard to wind down.

Now AI's offering to turn our pets into people and our faces into Sesame Street characters.

It's relentless. How are we meant to sleep?

Well...by taking a magnesium supplement. Apparently.

We're all slightly obsessed with sleep. We're learning more and more about how important it is for us. And yet we're living in a constantly stimulated state.

The scramble to fall asleep faster, deeper, and for longer is on. And magnesium can help with sleep. The role magnesium plays in winding down and getting better rest has brought it to the mainstream.

But sleep is just the start. Magnesium plays a role in hundreds of bodily processes. From mood and muscle recovery to heart health and blood sugar control.

It's essential.

But if it's so essential, how common is it to be running low?

Seriously, How Common is Magnesium Deficiency?

Ok, come on. In the Western world—where most of us have easy access to food, snacks, and dietary supplements, how likely is it really that we’d develop a magnesium deficiency?

Well...more likely than you'd think.

While a full-blown clinical magnesium deficiency is relatively rare, low dietary magnesium intake is surprisingly common. In fact, data from national surveys like NHANES shows that nearly half of the population in the U.S. isn’t getting enough magnesium from food alone.⁽¹⁾

When your intake is consistently low, it can gradually chip away at your body’s magnesium status. Especially if other factors like stress, alcohol, certain medications, or digestive issues are also in play.

The problem: it’s not always easy to spot.

Most magnesium is stored in bone and soft tissue, not in your blood. So low serum magnesium levels don’t always show up on a standard blood test. That means someone can have inadequate magnesium for months (or years) before it becomes obvious.

Instead of showing up as one big red flag, a shortfall might look like:

• More muscle cramps than usual
• A restless night’s sleep
• Feeling wired and tired
• Struggling to manage stress or focus

Subtle things that are easy to blame on something else.

Do you need to panic? No.

But is it worth checking in with your intake? Definitely.

Especially if you’re in one of the groups more prone to shortfalls, like athletes, older adults, people with gut health issues, or anyone under chronic stress.

Magnesium Rich Foods

First and foremost, we should always try and get our magnesium from food.

For most of us, this is totally achievable.

Magnesium is naturally present in many foods. Especially those that come from the ground, grow on trees, or haven’t been stripped of their goodness in processing. In other words: real food.

Here’s where to look:

• Green leafy vegetables – spinach, kale, chard
• Nuts and seeds – especially almonds, cashews, pumpkin seeds
• Whole grains – oats, brown rice, quinoa
• Legumes – black beans, chickpeas, lentils
• Seafood – salmon, mackerel
• Dark chocolate – yes, really (look for 70%+ cocoa)
• Tofu and soy – especially firm tofu
• Avocados and bananas – bonus points for being snackable

You’ll also find magnesium in fortified foods like breakfast cereals. But it's best not to rely on these as your only source. They’re often more about marketing than meaningful nutrition.

Why Real Food Matters

Magnesium from food comes bundled with other nutrients that help your body absorb and use it, like fibre, vitamin B6, and potassium. That means better magnesium bioavailability. And better support for energy production, bone mineral density, and stress resilience.

Plus, food doesn’t just deliver magnesium. It also signals to your body that things are in balance. No extremes, no overloads. Just the nutrients you need, in the way nature intended.

How Much Magnesium Do We Actually Need?

There isn't necessarily a magic number we all need to be hitting every day.

But you do need to make sure your dietary magnesium intake is consistent enough to meet your body’s demands.

So, how much magnesium is that?

According to the Dietary Reference Intakes (DRIs), the Recommended Dietary Allowance (RDA) for adults is:

• 400–420 mg/day for men
• 310–320 mg/day for women
• 350–360 mg/day during pregnancy

These levels are set to meet the needs of nearly all healthy individuals. Getting this amount regularly should be enough to help maintain magnesium stores not just in your blood, but also in your bones, muscles, and soft tissue.

There is however, a slight catch...

These values will help you steer clear of the deficiency zone. They're not necessarily going to help you feel your best.

Some research suggests that higher magnesium intakes—closer to 500–600 mg/day—may support improved blood sugar control, lower stress, and better cardiovascular health, especially in at-risk groups.⁽²⁾

Who are 'at-risk'?

Some people are more likely to fall short on magnesium. Older adults, peri/menopausal women, people with type 2 diabetes, those on weight loss injections, and individuals with high blood pressure. These groups and anyone with a digestive condition would be considered an at-risk group.

What Does Magnesium Actually Do in the Body?

From heartbeats to hormones, it’s busy behind the scenes. But what are magnesium's key strengths?

Nervous System

Magnesium has a calming effect on our nerves.

It's essentially the 'fun police' of the nutritional world.

It regulates how our nerves send and receive messages by controlling the flow of calcium into nerve cells. Essentially acting as a natural brake on excitability.

Without enough magnesium, those brakes don’t work as well.

Your nervous system stays in “go mode,” which can lead to irritability, anxiety, restlessness, and poor sleep.

Blood pressure

It’s not a magic pill—but it may help you keep things steady.

Magnesium plays a role in relaxing blood vessels. Which in turn, supports healthy blood pressure.

It works by helping calcium and potassium move in and out of cells. Which is essential for proper muscle function. That includes the muscles that line your arteries.

When magnesium levels are low, blood vessels can tighten up, increasing vascular resistance. Which may raise blood pressure over time.

The evidence? Modest but meaningful.

A 2017 meta-analysis of 34 randomized controlled trials showed that magnesium supplementation lowered systolic and diastolic blood pressure by around 2 mmHg. A statistically significant reduction, particularly in those with high blood pressure or low magnesium status.⁽³⁾

While those numbers won’t replace your blood pressure medication, they do suggest that magnesium can be helpful.

And over time?

Consistently hitting your magnesium needs may contribute to a lower risk of developing hypertension in the first place.

Bone health

You probably think of calcium first and foremost for bone health. But magnesium acts as calcium's wingman.

Around 60% of the magnesium in your body is stored in bone.⁽⁴⁾ It’s actively involved in keeping our bones strong and structured. Magnesium supports the work of bone-building cells and helps regulate how bone tissue gets broken down and rebuilt over time.

Low magnesium intake is linked to lower bone mineral density and a higher risk of fractures. Especially in postmenopausal women.

But magnesium’s role isn’t just about scaffolding, it works behind the scenes to help other nutrients do their job.

Calcium + Vitamin D + Magnesium = The Dream Team

Magnesium helps activate vitamin D into its usable form.

It helps regulate calcium by activating vitamin D and supporting parathyroid hormone function—key players in getting calcium into your bones and keeping it out of soft tissues.

Without adequate magnesium, calcium and vitamin D can’t do their jobs as effectively.

Sleep and Relaxation

Stressy? Twitchy? Tossing and turning?

Magnesium might not knock you out. But it could help you wind down.

In one study, compared to those taking a placebo, older adults with insomnia slept longer, more soundly, and woke up less often, after taking 500 mg of magnesium a day.⁽⁵⁾

Another study found that magnesium may help improve sleep by lowering cortisol (your stress hormone) and supporting natural melatonin production.⁽⁶⁾ Especially in people who aren’t getting enough through diet.

One of magnesium’s key benefits, is the role it plays in muscle relaxation and calming of our nervous system.

It supports the regulation of GABA (a calming neurotransmitter),⁽⁷⁾ which helps quiet our brain and get our bodies ready for rest.

If your head feels like you have 10 TVs, all flicking through every channel. It may be that your magnesium status is low. It can also show up as restlessness, cramps, or that wired-but-tired feeling.

If this sounds like you, oral magnesium supplementation could help.

Migraines

It’s not a guaranteed fix. But for some, it’s a game changer.

Magnesium influences pain pathways. And for many migraine sufferers, it seems to tip the scales from regular attacks toward fewer and less severe episodes.

A 2017 systematic review concluded that oral magnesium citrate (~600 mg/day) is “possibly effective” for migraine prevention (Grade C evidence).⁽⁸⁾

A study published in Pain Physician found that taking 600 mg/day of magnesium citrate led to a 41.6% reduction in migraine frequency—and also helped reduce the severity of attacks compared to those who didn’t supplement.⁽⁹⁾

Researchers believe magnesium helps by:

• Reducing excitability of neurons in the brain
• Improving blood vessel tone
• Regulating neurotransmitters like serotonin
• Blocking pain-signalling pathways tied to migraine attacks

It doesn’t work for everyone. But for those with low magnesium status or recurring migraines with aura, magnesium supplementation can make a real difference—without the side effects of conventional meds.

Read more on magnesium and headaches here.

Types of Magnesium Supplements (And Why They Matter)

Not all forms are equal.

Some go straight through you. Others go straight to work.

Citrate...glycinate... chloride?

The type of magnesium you choose matters. Different forms affect how well it’s absorbed, how your body uses it, and what kind of benefits you’re likely to feel.

Oral, Topical, or IV?

Most of us reach for oral magnesium supplements—they’re convenient, accessible, and well-studied.

You’ll also see:

• Topical magnesium (sprays or bath flakes, often magnesium chloride), which may help with relaxation, though research on how much gets absorbed through the skin is limited.
• IV magnesium sulfate, typically used in hospitals—for conditions like preeclampsia, severe asthma, or acute migraine. This is not a supplement, but a medical intervention.

For everyday use, oral supplementation remains the most effective and evidence-backed option.

Magnesium Salts vs Chelated Forms

Most supplements pair magnesium with another compound to make it stable and usable. These fall into two camps:

• Magnesium salts (like oxide or sulfate) offer a higher percentage of elemental magnesium, but are often poorly absorbed and can cause digestive upset.
• Chelated forms (like glycinate, malate, or taurate) are bound to amino acids, which makes them easier to absorb and gentler on the gut.

Absorption & Bioavailability

It’s not just about how much magnesium you take. It’s about how much your body actually gets to use. So look out for:

• Magnesium bioavailability: how easily it’s absorbed and used
• Elemental magnesium content: how much usable magnesium is in each dose
• Tolerance: whether it causes GI upset (some forms do)

Let’s break down the most common forms of magnesium, and how to know which might be right for you.

Breaking Down the Forms: Which One’s Right for You?

There are a lot of magnesium supplements out there. Each form has its own strengths, absorption rate, and ideal use case.

Here’s a breakdown of the most common types, and when (and why) you might choose them.

Magnesium Citrate

• Absorption: Good
• Best for: General magnesium supplementation and relieving constipation
• Why choose it: It’s one of the most bioavailable forms and easy to find. It draws water into the intestines, which can help get things moving. Although sometimes, maybe a little too well.
• Used in: Many standalone magnesium products

A great option if you’re looking for basic support—but not ideal if you’re sensitive to loose stools.

Magnesium Bisglycinate (AKA Magnesium Glycinate)

• Absorption: Excellent
• Best for: Sleep, relaxation, stress support
• Why choose it: Magnesium bisglycinate is a chelated form where magnesium is bound to two molecules of glycine (hence “bis”). It’s the same highly absorbable, gentle form often referred to as magnesium glycinate, but with a name that nods to its double glycine structure.
• Used in: Performance Lab® Sleep

Supports deep, restorative sleep without next-day grogginess. Gentle on digestion and non-laxative, even at higher doses.

Shop Performance Lab® Sleep

Magnesium L-Threonate

• Absorption: Uniquely high, especially into the brain
• Best for: Cognitive function, memory, brain aging
• Why choose it: It’s the only form shown to cross the blood–brain barrier effectively. Early research suggests it may support learning and memory by increasing magnesium levels in the brain.

Still emerging, but promising for long-term cognitive support.

Magnesium Oxide

• Absorption: Poor
• Best for: Occasional constipation relief
• Why choose it: High in elemental magnesium but barely absorbed. Most of it passes straight through. Can be useful as a laxative but not ideal for raising magnesium levels.
• Used in: Some lower-cost supplements

Skip it if you’re looking for real, bioavailable magnesium.

Magnesium Malate

• Absorption: Good
• Best for: Energy production, muscle performance
• Why choose it: Malic acid plays a role in the Krebs cycle (your cellular energy process), making this form a smart pick for fatigue, muscle function, and fibromyalgia support.
• Used in: Performance Lab® Energy

Ideal for boosting physical and mental stamina—without caffeine.

Shop Performance Lab® Energy

Magnesium Taurate

Absorption: Good

Best for: Heart health, blood pressure, calming the nervous system

Why choose it: The amino acid taurine supports cardiovascular health and helps regulate nerve function. Making this form great for those focused on heart and mood.

Used in: Performance Lab® Sleep

A smart option if you're supporting cardiovascular function and calm focus.

Shop Performance Lab® Sleep

Absorption Rates at a Glance

Final Thoughts

Magnesium might be trending, but the science behind it isn’t new.

This essential mineral plays a role in over 300 biochemical reactions in the body. From energy production and nerve function to sleep regulation and blood pressure control, it’s working quietly behind the scenes to help you function at your best.

So while social media might spotlight magnesium for its calming bedtime benefits. Its impact goes far beyond just sleep.

The truth is, many of us aren’t getting quite enough. Whether due to diet, stress, medications, or life stage. And because magnesium status is hard to measure with a routine blood test, shortfalls often go unnoticed until symptoms start to stack up.

That doesn’t mean everyone needs a supplement. But it does mean it’s worth knowing where you stand.

Start with your diet. Prioritize magnesium-rich foods like leafy greens, whole grains, nuts, seeds, and legumes. Then, if you’re not quite hitting your targets, or you prefer to have a 'just-in-case' safety net, supplementation can be a smart, evidence-backed next step.

But be selective.

The form of magnesium you choose matters. So does the dose, the delivery, and how well your body can actually absorb it.

Because at the end of the day, it’s not about chasing trends, it’s about giving your body what it truly needs to thrive.