Magnesium has gone from being a discreet mineral to occupying headlines and conversations in doctors' offices, gyms, and supermarkets. The reason is not minor: a considerable portion of the Western population, including Spain and Europe, drag a functional deficit which is related to fatigue, cramps, stress and sleep problems.
Beyond the hype, it's important to separate what's backed by science from what's just inflated expectations. Experts like cardiologists Aurelio Rojas y Jose Abellan, or the longevity specialist Sebastian de la Rosa, agree on a key point: magnesium is essential, but its use must be informed, prudent and personalized.
A key mineral for the body
Magnesium is involved in more than 300 biochemical reactions, including energy production, neuromuscular function, DNA/RNA synthesis and blood pressure regulation; to learn food sourcesIt is not surprising that its deficit translates into alterations in physical and mental performance, and in common signs such as insomnia or cramps.
Why magnesium is lacking and how it shows
Common causes include: mineral depletion of soils, the consumption of ultra-processed foods, alcohol, caffeine and sugar, chronic stress and the use of drugs such as antacids, diuretics or antibiotics certain. This cocktail promotes the kidney loss and insufficient intake, including foods low in magnesium.
Warning signs include persistent fatigue, cramps, poor sleep quality, anxiety, or mild palpitations. If these appear, experts recommend assessing habits and diet, and consulting to confirm if there is a hypomagnesemia or a subclinical deficiency.
What the scientific evidence says
Cohort studies and meta-analyses, such as the Framingham Heart Study and publications in BMJ, associate adequate levels of magnesium with better cardiovascular profile, greater glycemic control in people with diabetes and a lower incidence of mild-moderate depression. They are relevant associations, although they do not equate to direct causality in all scenarios; for a summary of the evidence.
From the perspective of longevity, its role in the face of the Chronic inflamation low-grade (inflammaging). A deficiency may be accompanied by increased release of IL-1 and TNF-α, a proinflammatory and increased environment platelet aggregation, factors that accelerate vascular deterioration and risk.
How and when to supplement?
The formats with the best tolerance and reported absorption are bisglycinate and citrate.. The magnesium oxide It is not recommended due to its low bioavailability and possible digestive discomfort; other salts such as sick or threonate could provide specific benefits, although with more limited support for now.
In adults, a common pattern is between 200 and 400 mg of elemental magnesium daily (depending on form and context). Many clinicians suggest taking it in the night, one hour before sleeping, due to its relaxing effect; for athletes or students, it should be adjusted to training or morning, always under supervision.
Precautions and interactions to take into account
Magnesium is not harmless in all cases. Extreme caution should be exercised. caution Yes there are renal insufficiency or treatments with antibiotics from the group of tetracyclines o quinolones, by interactions in absorption.
It also interacts with the levothyroxine (hypothyroidism) and competes with the Calcium, so it is recommended to separate the doses by several hours. Prolonged use of omeprazole may be associated with magnesium deficiency; if there is fatigue, cramps, or weakness, it is advisable to consult it.
Industry and market: new salts to formulate
The growing demand for well-tolerated salts has prompted European manufacturers to expand their catalog. One of the new products is a fully reacted magnesium bisglycinate, designed for high bioavailability and good fluidity/compressibility, designed for tablets and capsules.
The launch is presented at international fairs with a European stop in CPHI Frankfurt, a sign of the popularity that the category has in EUFor the supplement industry, these technical improvements make it easier more stable and consistent formulations.
Magnesium and rest: what the data suggests
The interest in sleep has put sales such as threonateIn adults with mild sleep difficulties, a trial with 1 g of magnesium L-threonate for 21 days saw improvements in deep sleep and REM phase versus placebo. Although promising, it requires confirmation with robust studies and larger populations.
Popular testimonies, such as that of the former bodybuilder and actor Arnold Schwarzenegger, have contributed to their visibility by reporting greater morning clarity. Even so, specialists remind us that the value of evidence remains preliminary and that the priority is to adjust sleep hygiene and habits.
A fashion with nuances: what doctors recommend
From clinical cardiology it is insisted on not converting magnesium into a universal habit without reason. In healthy people, there is currently no solid evidence that by itself increase survival or significantly reduce heart attacks or strokes, although it could be useful in profiles with hypertension or metabolic syndrome.
The general guideline is clear: prioritize the diet (green leafy vegetables, nuts, legumes, whole grains, fish) and reserve supplementation for well-justified cases, with doses and forms adjusted to the individual needs.
Magnesium is experiencing a moment of maximum attention due to its biological role and the arrival of new formulations more bioavailable in Europe. Most of the potential benefits are achieved when lifestyle is addressed first and the interactions and contraindications before supplementing; with that approach, people with real deficiencies often notice improvements in sleep, energy and well-being In a few weeks.