Can Magnesium Really Help You Rest Better? Expert Explains The Science Behind It

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A lot of Indians are turning to magnesium supplements to improve their sleep and manage anxiety. We got an expert to answer the questions and reveal the truth behind this trend.
It's not every day a humble mineral starts trending, but magnesium has found its moment, and it's long overdue. Studies show that over 60% of urban Indian adults are deficient in key micronutrients, and magnesium is often among them. This one mineral supports hundreds of processes in the body: calming your nerves, relaxing your muscles, regulating your heartbeat, supporting better sleep, and even helping convert food into energy. When it's missing, things feel off. You may feel tired, tense, restless, or just not quite yourself.
From fatigue and sleep disturbances to muscle cramps and anxiety, low magnesium levels can show up in subtle but disruptive ways. Amidst the hype for magnesium, Dr. Chandrika Kambam, Medical Director at Even Healthcare, answers all the questions.
Can Magnesium Really Help With Sleep And Anxiety?
Dr Kambam says, 'Yes, especially if your levels are low." She explains that magnesium plays a vital role in promoting restful sleep and relaxation by activating the parasympathetic nervous system – your body's natural 'relaxation mode.' It binds to GABA, a calming neurotransmitter that helps soothe the nervous system and quiet the mind. Magnesium also supports your circadian rhythm by regulating melatonin production, the hormone responsible for sleep-wake cycles. Additionally, it helps lower cortisol, the stress hormone, and can reduce nighttime discomforts like muscle cramps and restless leg syndrome.
Is It Better Than Melatonin?
Dr Kambam explains, 'Not necessarily better, but often gentler. Magnesium plays a role in calming the nervous system, while melatonin signals your brain that it's time to sleep. Used together, they can target both tension and timing – two key factors in quality rest."
She adds, 'As always, speak to your doctor to understand if and how much magnesium you need. Overdosing on magnesium can cause diarrhoea, nausea and abdominal cramping. Magnesium can also interact with antibiotics and certain other medications. If you have kidney issues, you must consult your doctor before taking magnesium."
How Much Magnesium Should I Take?
Dr Kambam says, 'Adult males should take 400-420 mg of magnesium per day, while the recommended intake for adult women is 310-320 mg daily. This amount will vary for breastfeeding or pregnant women."
Dr Kambam advises starting paying attention to food. Spinach, pumpkin seeds, almonds, bananas, and legumes are all rich, natural sources of magnesium that can easily be added to your daily diet. If you do consider supplements, it's important to choose the right form and dosage – always with proper medical guidance.
Magnesium isn't just a wellness buzzword; it's a fundamental mineral your body depends on. For many, replenishing magnesium may be one of the simplest yet most powerful steps toward better sleep, improved mood, and overall well-being.
First Published:
June 16, 2025, 18:50 IST