In recent years, magnesium has gone from being an obscure mineral to becoming a hot topic of conversation in gyms, doctors' offices, and on social media, including debates about why it's lacking in our diets . It's touted for its benefits to muscles, sleep, heart health, and even mood, while pharmacy and drugstore shelves are overflowing with bottles promising almost immediate results.
At the same time, European science is placing magnesium at the heart of environmental innovations , from ultralight alloys for industry to materials capable of capturing carbon dioxide indoors. Meanwhile, doctors and nutritionists warn that enthusiasm for supplements is not always backed by a real need and that, in many cases, the key still lies in what we put on our plates.
What does magnesium actually do in the body?
In the human body, magnesium is involved in more than 300 biochemical reactions . It participates in muscle contraction and relaxation, blood glucose regulation, blood pressure maintenance, and nervous system function. This is why it is associated with improved athletic performance , a lower risk of metabolic diseases, and a more stable heartbeat.
Cardiology specialists like Aurelio Rojas emphasize that adequate magnesium levels help build muscle , improve physical performance, and contribute to blood pressure control . Its role in the heart's electrical stability makes it a particularly important mineral for cardiovascular prevention.
Its impact is also felt in the nervous system. Magnesium plays a role in stress management, promotes relaxation, and can contribute to better sleep quality , which explains why so many people turn to it when they suffer from insomnia, anxiety, or a feeling of constant exhaustion. Specific studies on different forms of magnesium have analyzed its effect on sleep and who can benefit most, such as those who work night shifts.
At certain stages of life, its role becomes even more apparent. During menopause, many women use it to support bone health and mitigate bone mineral loss. In older adults, it helps maintain skeletal structure, always within a comprehensive strategy that includes calcium, vitamin D, exercise, and a balanced diet. To understand the symptoms and how to prevent deficiencies at key stages, it's advisable to review guidelines on magnesium deficiency.
Contrary to some myths, experts remind us that adequate magnesium intake does not cause fluid retention or damage the kidneys in healthy individuals. Problems usually arise when there are pre-existing conditions, especially kidney disease, or when supplements are overused without medical supervision.
The explosion of supplements: between fashion and evidence
The consumption of magnesium supplements has skyrocketed, driven by viral recommendations on social media and wellness trends . On TikTok or Instagram, it's easy to find testimonials presenting it almost as a universal solution for cramps, fatigue, insomnia, or stress.
However, medical experts like Dr. Manuel Viso warn that there is a real "magnesium myth ." He explains that the idea that most people need to take supplements to avoid health problems is unfounded when their diet is varied and balanced.
Common foods in the Mediterranean diet, such as leafy green vegetables (spinach, chard), legumes (lentils, chickpeas), nuts, whole grains, seeds, and dark chocolate , already provide significant amounts of this mineral. In these circumstances, Viso insists that "many people certainly don't need supplements." To learn more about how food can influence magnesium levels, it's advisable to review analyses of food and magnesium.
The specialist clarifies, however, that low magnesium levels can occur in those whose diet is based on ultra-processed foods, pastries, salty snacks, and refined flours. In these cases, the problem is not just magnesium, but a nutrient-poor dietary pattern , lacking in vitamins, other minerals, and fiber.
Hence their message: supplements don't compensate for a poor diet . For these individuals, the first step isn't going to the pharmacy, but rather thoroughly reviewing their daily food intake, reducing ultra-processed foods and prioritizing real food.
What type of magnesium to choose and for whom it makes sense
For those who really need extra magnesium, cardiologists remind us that not all magnesium salts are the same . Compounds like bisglycinate or citrate stand out for their better absorption and support in studies, as well as being, in general, gentler on the digestive system.
In contrast, cheaper forms like magnesium oxide are less well absorbed and, in many people, act primarily as laxatives. As a result, a significant portion of the dose ends up in the intestine without the body having had a chance to properly utilize it.
The profiles that can benefit most from well-planned supplementation include people over 50 years of age, menopausal women, individuals with chronic stress , high-performance athletes, or patients taking certain medications (such as some diuretics), always under professional supervision.
Regarding the dosage, several specialists agree that a typical range is between 200 and 400 milligrams per day , taken in one or two doses, preferably with meals. If the main goal is to improve sleep, many recommend taking it at night, as it can promote relaxation and deeper sleep.
Even so, Rojas and other experts insist that supplementation should not be considered an automatic or indefinite habit . The sensible approach is to assess each case, review the diet, investigate possible symptoms, consider kidney function, and, if appropriate, prescribe a course for a limited time with follow-up.
Magnesium, sleep and the boom in "rest" products
Alongside the rise in popularity of melatonin, magnesium has also climbed the list of most sought-after supplements for better sleep . In an era where many people monitor their sleep with smartwatches and apps, getting a full night's rest is perceived almost as an additional athletic achievement.
While melatonin acts primarily as a regulator of the biological clock —useful in cases of jet lag , shift work, or disrupted sleep patterns—magnesium is more focused on promoting muscle and nerve relaxation , helping to reduce tension accumulated at the end of the day.
Sleep medicine specialists point out, however, that these products are not a magic bullet. Melatonin, for example, has been shown to slightly shorten the time it takes to fall asleep and modestly improve sleep quality, but its effects are not dramatic, and chronic use at high doses continues to raise concerns.
In the case of magnesium, the benefits for sleep seem more linked to situations of stress, anxiety, or muscle tension . If insomnia is due to intense pain, respiratory problems, or habits such as using screens before bed, a supplement alone will rarely solve the problem.
Therefore, experts propose a step-by-step strategy: first improve sleep hygiene and diet —including foods rich in magnesium such as nuts, bananas or leafy green vegetables— and only then consider supplements, preferably with medical advice.
Doctors' critical view of the supplement industry
Beyond the purely nutritional aspect, several specialists are reflecting on the role of marketing and social media in the expansion of the "magnesium phenomenon." The surge in deficiency diagnoses and the constant availability of products make it difficult to distinguish what responds to clinical criteria and what to commercial interests.
Manuel Viso openly questions "how much of the supplement craze is driven by business and how much by suggestion ." The message many doctors repeat is that, before starting to take pills, it's worth consulting with healthcare professionals and analyzing whether there is truly an underlying problem.
It's also important to remember that excessive magnesium intake from supplements can interfere with other minerals like calcium and zinc, and can be dangerous for people with kidney failure. While magnesium is generally a safe mineral, it's not harmless in every situation or at every dose.
In Spain and the rest of Europe, the regulation of food supplements is less strict than that of medicines, which means that products on the market vary greatly in quality, actual dosages, and the type of salt used. Hence the importance of checking labels, being wary of exaggerated claims, and avoiding prolonged self-medication.
Ultimately, the most frequently repeated recommendation in consultations is simple: prioritize a diet rich in vegetables, legumes, nuts, whole grains and fish , and use supplements as occasional and justified support, not as the main pillar of health.
Beyond the body: magnesium in the fight against CO2
Magnesium's importance extends beyond the healthcare sector. In Europe, and especially in Spain, this mineral is central to cutting-edge projects combating climate change . A prime example is the work of the Institute of Catalysis and Petrochemistry of the Spanish National Research Council (ICP-CSIC), based in Madrid.
His research team has developed a biohybrid material called MicroMg , based on magnesium and an enzyme that acts as a support during synthesis. This micromaterial is capable of capturing and transforming CO2 from the air at room temperature , without the need for an external energy input, converting it primarily into bicarbonate, a more stable and less environmentally problematic form.
The most striking aspect is that MicroMg maintains its effectiveness when incorporated into conventional paints applied to walls. In tests conducted in closed chambers, surfaces coated with this material significantly reduced the concentration of carbon dioxide in the air, under conditions similar to those found in homes, offices, or educational centers.
According to data from the Spanish National Research Council (CSIC), in indoor environments with CO2 levels close to 900 parts per million (ppm) —a level near the recommended limit for good air quality—walls treated with MicroMg helped reduce the presence of this gas. The effect increased with larger surface areas or when multiple layers of paint were applied, suggesting easy adaptation to different scales.
In poorly ventilated conditions, with concentrations reaching up to 1.500 ppm , the material maintained remarkable activity for several days, with an approximate removal rate of 16 ppm per hour. Furthermore, after several wash cycles, the surfaces retained more than 90% of their initial capacity, indicating good durability and potential for extended use.
How MicroMg is manufactured and why it is relevant to Europe
Another strength of the ICP-CSIC project is that the process for obtaining MicroMg is simple and environmentally friendly . The material is prepared in aqueous solution, at room temperature and neutral pH, without the use of toxic reagents or extreme pressure or temperature conditions.
During synthesis, cubic-octahedral crystalline microstructures are formed , with a size on the order of microns. These structures offer a large specific surface area and numerous active sites, which favors interaction with dissolved or atmospheric carbon dioxide.
In laboratory tests, the catalytic micromaterial was able to transform dissolved CO2 into bicarbonate in approximately 30 minutes , without any additional energy input. Furthermore, it could be reused in several consecutive reactions without any appreciable loss of efficiency, a key aspect for its future industrial application.
This type of solution aligns with priority European research efforts to reduce greenhouse gases and improve indoor air quality in buildings. In densely populated cities with intensive heating and cooling, smart paints and coatings based on magnesium could complement ventilation and energy efficiency strategies.
The work of the team led by José Miguel Palomo , published in scientific journals such as ACS Applied Energy Materials, shows that magnesium is not only important for individual health, but also has the potential to contribute to environmental and urban health , in close alignment with the climate objectives of the European Union.
Magnesium as a strategic metal in advanced materials
Beyond these developments, magnesium has been a key component in the advanced materials industry for years. It is the lightest structural metal in widespread use , around 30% lighter than pure aluminum, making it particularly attractive to the automotive and aerospace sectors.
Alloys that combine magnesium and aluminum can withstand higher melting temperatures and improve the strength-to-weight ratio , reducing fuel consumption and emissions in vehicles and aircraft. Even everyday objects, such as aluminum beverage cans, often contain a small percentage of magnesium to enhance their mechanical properties.
Recently, research such as that conducted at the National University of Singapore has explored new magnesium compounds combined with biomass , for example, dried mango leaf powder. With a very small percentage of this plant material, the damping capacity of the metal—that is, its ability to absorb vibrations—has been significantly increased.
The process involves drying the leaves, pulverizing them, and mixing them with magnesium before sintering. During this treatment, the biomass evaporates, leaving tiny pores in the metal. Far from being a defect, these pores enhance the material's ability to dissipate impacts . By adjusting the extrusion temperature, the researchers have achieved a balance between porosity and mechanical strength.
These types of projects, even if they are carried out outside of Europe, point to trends that are also of interest to European industry: integrating agricultural waste into lightweight metallic materials to reduce weight, improve performance and move towards more sustainable production systems.
Between its role in muscle function, cardiovascular health, and nervous system balance, and its potential in technologies for capturing CO2 or creating lightweight alloys, magnesium has established itself as a versatile mineral. While doctors emphasize that a varied diet and prudent, personalized supplementation remain fundamental , researchers are exploring how this element can help build healthier buildings, more efficient vehicles, and cleaner urban environments. Amidst the hype and social media buzz, the available evidence positions magnesium as an important ally, provided it is used judiciously and within a comprehensive vision of health and sustainability.
