There’s a new word in the wellness world, and it’s not another trendy superfood or yoga pose — it’s magnesium. If you’ve scrolled through health blogs or Instagram lately, you’ve probably seen sprays, oils, and supplements touted as miracle sleep aids. But is this “magic mineral” really the answer to better rest, or just another highly publicized wellness fad? Let’s dive into the science behind magnesium’s connection to sleep, with insights from health experts.
Why is magnesium so important for sleep?
“Magnesium is an unsung hero,” says Dr Sandeep Nair, Principal Director and HOD, Chest and Respiratory Diseases at BLK-Max Super Specialty Hospital. “It is an important microelement required by the body, yet it is often overlooked. Magnesium deficiency can cause many problems, including insomnia or difficulty sleeping.
Magnesium is an important mineral that helps regulate melatonin, a hormone that keeps your sleep schedule in check. It also activates GABA, a chemical in the brain that calms your nerves and helps you relax. Dr. Nair explains that without enough magnesium, your brain is unable to manage sleep properly, which can lead to restless nights. “Without enough magnesium, your brain can’t properly regulate sleep, which can lead to tossing and turning throughout the night,” says Dr. Nair.
Dr. Vikas Mittal, pulmonologist and director of Wellness Home Clinic, says, “Magnesium reduces cortisol levels, the stress hormone, and helps in relaxing muscles, which are essential to promote sleep. It is also involved in the production of melatonin, further strengthening its role as a sleep aid.
Magnesium Spray and Oil: Magic or Marketing?
Magnesium sprays are all the rage these days but do they work better than traditional oral supplements? “Magnesium sprays and oils are marketed as effective sleep aids because they bypass the digestive system,” explains Dr RR Dutta, HOD, Internal Medicine, Paras Health. “When applied to the skin, magnesium is absorbed directly into the bloodstream, potentially providing faster relief and less digestive side effects.”
While many influencers and users online claim that these products help them get deeper sleep, Dr. Dutta advises caution. “The propaganda is largely based on anecdotal evidence. We need more clinical research to determine whether topical magnesium is truly better than oral supplements.”
negative side
More is not always beneficial, especially with magnesium. Too much of it can cause problems. Taking excessive amounts of magnesium can cause nausea, diarrhea, or even heart rhythm problems. “Taking more than 350 mg per day may cause side effects such as diarrhea, nausea, and even heart rhythm problems,” warns Dr. Nair. He also cautions against applying magnesium spray to broken or sensitive skin, as it can cause irritation.
For individuals with kidney or heart conditions, magnesium supplements in any form should be used sparingly and under medical supervision. “These conditions can lead to a buildup of magnesium in the body, which can be dangerous,” explains Dr. Mittal.
bottom line
Magnesium is a powerhouse for better sleep and overall health, whether you get it from your diet, supplements, or topical sprays and oils. But like all good things, it is better to use its natural source. “It’s always best to focus on natural sources of magnesium, such as leafy vegetables, nuts, seeds and whole grains,” advises Dr. Mittal. “Supplements can help correct deficiencies, but they should be used with caution.”
Keen to try it? Magnesium sprays are generally safe but may not be for everyone. As Dr. Dutta says, “Magnesium can be a helpful tool, but it is not a cure for sleep problems. Pair it with a healthy lifestyle and good sleep hygiene for best results.”
