Scroll through Instagram or TikTok and you’ll see magnesium supplements talked about everywhere.
It is widely recommended for better sleep, gym recovery, stress and even anxiety. But with so many claims flying around, it’s hard to know what’s actually true.
To cut through the noise, Malaga-based cardiologist Aurelio Rojas – who has built a large following online explaining health in simple terms – has weighed in on whether magnesium really lives up to the hype.
His answer is a clear yes, but only if you take it properly.
According to Dr Rojas, magnesium isn’t just for people who go to the gym.
‘It plays a key role in how your body functions,’ he explains, pointing to its impact on muscles, blood pressure and blood sugar levels.
That matters more than people think. Keeping blood sugar stable can help reduce the risk of developing type 2 diabetes, while its effect on blood pressure supports overall heart health.
He also pushes back against some common fears. Magnesium, he says, does not damage the kidneys in healthy people and won’t cause fluid retention. In fact, it can help reduce internal inflammation.
Why it matters more as you age
Magnesium becomes especially important with age – and even more so for women.
During menopause, bone density naturally declines, increasing the risk of osteoporosis. Magnesium helps support bone strength, making it a useful addition during this stage of life.
Dr Rojas also highlights its effect on the nervous system, saying it can help ease stress, anxiety and even symptoms of low mood.
‘If you’re constantly tense or feeling overwhelmed, magnesium can help your body switch out of that state,’ he says.
Not all magnesium is the same
One of the biggest mistakes people make is buying the first magnesium supplement they see.
‘There are many forms, and they don’t all work the same,’ Rojas explains.
The two he recommends are magnesium bisglycinate and magnesium citrate.
These forms are better absorbed by the body and are gentler on the stomach. Cheaper alternatives, he warns, are often poorly absorbed and more likely to cause digestive discomfort.
Who should consider taking it?
Ideally, magnesium should come from food – things like nuts, legumes and whole grains. But in reality, many people fall short.
Dr Rojas says supplementation may be particularly helpful for:
- People over 50
- Women going through menopause
- Those dealing with stress or anxiety
- People with diabetes
- Anyone taking diuretics
- Those with diets low in whole or plant-based foods
How much should you take?
For most people, he recommends between 200 and 400 mg per day.
The key is consistency. It’s best taken once or twice daily, preferably with meals. And if better sleep is your goal, timing matters.
‘Take it in the evening,’ he advises. ‘It can help you relax and improve sleep quality.’
Read more Andalucia news at the Spanish Eye.
