The trendy ‘miracle drug’ that helps you sleep: Everything you need to know about magnesium and how to choose the right supplements to boost everything from immunity to nerve function

Move over, CBD; of your pop, vitamin D and pipe down, collagen – because now magnesium is having a moment.

Yes, there’s a new popular health-promoting wonder supplement in town. It’s big news on TikTok, where #sleepygirlmocktail has 103 million views – Gen Z can’t get enough of this sleep-inducing bedtime drink, which mixes magnesium powder with melatonin-rich cherry juice.

Meanwhile, nutritionist Pippa Campbell, author of Eat Right, Lose Weight and whose supporters include Gabby Logan and Zoe Ball, notes that her Magnesium Complex (£39.44 for 90g, pippacampbellhealth.com), which supports ‘relaxation, energy and muscle function’, is now the bestseller in its range of supplements.

And on Instagram you can barely move for biohackers (a polite term for people with too much time/money who become insanely obsessed with their health) who espouse the virtues of drinking water peppered with electrolytes, of which magnesium is one, to improve concentration and physical performance.

‘Magnesium is an essential mineral that is important for many different processes in the body – including muscle and nerve function, the immune system, energy production, sleep and bone health,’ says GP Dr Gemma Newman, author of Get

Well, stay healthy. ‘However, this has not changed; that happened before it was a trend.”

One of the reasons magnesium has struck such a chord is that it can help with a wide range of problems. These include poor sleep, stress, anxiety, hormonal imbalances, headaches, migraines, sore muscles and recovery – Alexa, show me a check-off list of a midlife woman’s health problems!

A supplement industry insider told me that sales of products containing CBD (cannabidiol, derived from the hemp plant), which has become hugely popular as a stress reducer and sleep inducer, are now starting to decline, in part because women are realizing that magnesium can do a lot. all that and much more. And who doesn’t love a multitasker?

“Everyone is stressed and can’t sleep,” as Campbell puts it succinctly. ‘So I rarely meet someone who would not benefit from a magnesium supplement.’

Sleep, of course, is our current collective health obsession—I’m writing this in a panic because my Oura ring health tracker is chiding me for drinking just five hours and 17 minutes of shuteye last night—and luckily, magnesium is a godsend.

‘It helps regulate Gaba, our calming neurotransmitter, thereby relaxing both the body and mind and promoting sleep,’ says Campbell.

As soon as we’re done here, I’m going to draw a warm bath, generously seasoned with Epsom salts (magnesium sulfate). For topical use of course – I don’t drink it. That’s another sign for magnesium – although research is limited, it appears to work both topically and orally.

‘People are becoming increasingly aware of the different types of magnesium and their many useful uses,’ says Rob Hobson, nutritionist at vitamin and supplement specialist Healthspan. However, you should do your research and read ingredient lists carefully – there are multiple types of magnesium, all with different benefits.

For example, while magnesium sulfate is good for muscle recovery, bisglycinate (also called glycinate) is a solid all-rounder that can help with low mood, anxiety, and sleep. Malate can increase energy, while citrate is useful for leg cramps and treating constipation.

Healthspan now receives a flood of questions from parents around exam time about magnesium supplements for their stressed, sleepless teenagers, says Hobson. “We know from research that the average magnesium intake for this age group is only 67 percent of the recommended daily allowance,” he adds.

The recommended daily dose of magnesium for adults, according to the NHS, is 270 mg for women aged 19-64 and 300 mg for men in the same age group.

Many health experts believe that a large proportion of adults, such as teenagers, are deficient, although estimates of the extent vary because magnesium levels are not routinely tested. (However, some private clinics allow you to pay for mineral testing.) Signs of deficiency may include muscle cramps, twitching eyelids, or restless legs.

If you suspect your magnesium levels need a boost, the first thing you should look at is your diet. ‘I always take a food-first approach. You can get magnesium from nuts, seeds, whole grains, leafy vegetables, legumes and dark chocolate,” says Dr. Newman.

However, she recognizes that reduced mineral levels in the soil (due to modern agricultural practices) and the rise of ultra-processed foods can mean we get less magnesium from our diets than we need. “And when you’re stressed, you plow through the magnesium in your body,” says Campbell. “You may be getting it all from your diet, but you’re using it all.”

You can also lose magnesium through heavy sweating and menstrual blood. So supplements may have their place, and magnesium – as an essential mineral so widely used in the body – is a low-risk thing to try.

‘Keep in mind that the absorption and bioavailability (how well it is used by the body) of different types may vary, as well as the recommended doses,’ says Dr Newman.

“If you’re not sleeping well, are stressed, have migraines or hormonal problems, try a magnesium supplement and see how you do,” says Campbell. ‘Take it for a week – or for PMS problems a monthly cycle – and make no other changes to your diet and lifestyle during this time. You should know pretty quickly if it works for you.”

Say no more – I’ll make us a round of sleepy girl cocktails right away.

Made for magnesium: Choose the mineral boost for you

Hydration hero

BetterYou Magnesium Water, from £23.88 for 12 cans, betteryou.com

Yes, you can drink it too. Choose your flavored magnesium water depending on your needs: Hydrate (lime and bergamot), Energy (pomegranate and rhubarb) or Focus (blueberry and mint).

Calming activity

Neom Perfect Night’s Sleep Magnesium Bath Milk, £40, neomwellbeing.com

Epsom salt not luxurious enough for you? Upgrade bath time with this divinely scented lavender and patchouli drink from wellness brand Neom, fortified with magnesium chloride to promote sweet dreams.

Budget purchase

Healthspan Opti-Magnesium Tablets, £14.99 for 90, healthspan.nl

No-nonsense but quality supplements at decent prices. If you take this pack twice a day, it will last for six weeks. It contains magnesium citrate and malate to support immune and bone health, boost muscle function and also help with fatigue.

Fitness favorite

Humantra sachets, £28 for 20 servings, humantra.nl

I’m a big fan of these water-soluble electrolyte powders for boosting energy and hydration after a tough session at the gym (or, er, the pub – hello, new favorite hangover remedy). Each dose contains six electrolytes, including magnesium citrate, which, when combined with potassium and chromium, help regulate blood sugar levels.