Why are so many Indians turning to Magnesium for their sleep troubles?

Time of India

7 hours ago

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.
These days, people are asking all the right questions, and they deserve clear answers.
Can magnesium really help with sleep and anxiety?
Yes, especially if your levels are low.
● Magnesium activates the parasympathetic nervous system (relaxation mode)
● It binds to GABA, a neurotransmitter that helps calm the nervous system and quiet the mind.
● Magnesium regulates melatonin production which supports your circadian rhythm.
● It helps lower cortisol–stress hormone
● Reduces muscle cramps and restless leg syndrome at night
Is it better than melatonin?
Not necessarily better, but often gentler.
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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.
What type should I take?
That depends on what you're hoping to improve.
A quick guide to popular forms:
• Magnesium glycinate: Often recommended for sleep and anxiety
• Magnesium threonate: Promising for memory and cognition
• Magnesium citrate: Effective for constipation, less ideal for sleep
• Magnesium oxide: Low absorption, typically used as an antacid
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?
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.
Why did magnesium suddenly get so popular?
A 2012 clinical trial found that 500 mg of magnesium improved sleep duration and quality in older adults. A 2017 analysis published in Nutrients also linked magnesium to reduced symptoms of mild anxiety. While results can vary, magnesium supplementation may benefit people who are deficient or experiencing chronic stress.
At Even Healthcare, we see more and more patients exploring magnesium as part of their wellness journey - whether for better sleep, reduced muscle tension, or simply more balanced energy.
Our advice is to begin with food. Spinach, pumpkin seeds, almonds, bananas, and legumes are all excellent natural sources of magnesium. If supplements are needed, make sure you're choosing the right form and dosage with proper medical guidance.
Magnesium isn't just a passing trend. It is foundational to how the body functions. For many, restoring it may be the simplest and most effective step toward feeling better, sleeping deeper, and functioning more fully.
(Dr Chandrika Kambam, Medical Director, Even Healthcare)
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