Why is magnesium vital and indispensable?

⏱ 11 min read

According to a study in the Journal of Intensive Care Medicine, a magnesium deficiency doubles the risk of death. The study looks at a long list of diseases and their symptoms, all of which can be alleviated or even cured with the help of magnesium as an essential nutrient.

In fact, magnesium is one of the secret weapons against disease. Yet many people are deficient in this nutrient and don't even know it. Yet magnesium is an effective antidote to stress and the most powerful relaxation mineral there is and also improves natural sleep patterns. 

However, most doctors are not familiar with the benefits of magnesium. However, magnesium is often used in some areas: In the ambulance for life-threatening cardiac arrhythmias, magnesium is administered intravenously. Magnesium citrate is used to empty the digestive tract in cases of constipation or in preparation for a colonoscopy. For pregnant women with premature labor, pregnancy-related high blood pressure or cramps, high doses of magnesium are continuously administered intravenously. 

Even as a dietary supplement, taken regularly, it quickly brings positive results in the area of relaxation.

Magnesium for relaxation

Magnesium is THE relaxation mineral. Anything that is tense, irritable, cramped or stiff - whether a body part or even a mood - is a sign of magnesium deficiency. This is because this important mineral is responsible for no less than 300 enzyme reactions and can be found everywhere in tissue, but mainly in muscles, bones and the brain. Body cells need it to generate energy, keep the chemical "pumps" running, stabilize the cell membranes and help the muscles to relax.

This is why the list of medical conditions associated with magnesium deficiency is so long: in fact, there are over 3,500 medical indications associated with magnesium deficiency. Nevertheless, this mineral is often ignored in medical applications because it is not a drug. Yet in many cases it is much more effective than medication, which is why it is used in hospitals in life-threatening situations and emergencies such as convulsions or heart failure.

How does magnesium relax the body and mind?

Magnesium works in three places at once: in the stress response, in the nerves and in the muscles.

Stress: Researchers describe magnesium and stress as a vicious circle. Stress makes the body lose more magnesium, and a low magnesium level in turn makes the body more sensitive to stress. Magnesium is the brake in this circle: it plays a key inhibitory role in regulating the stress response and in passing stress signals on between nerve cells (Pickering et al., 2020).

Nerves and sleep: In the brain, magnesium is a natural antagonist of the NMDA receptor, which excites nerve cells, and it supports GABA, the body's own calming messenger. This is why magnesium plays a key role in the regulation of sleep (Abbasi et al., 2012).

Muscles: Magnesium influences the calcium level inside the cells. When magnesium is low, nerve and muscle cells become more excitable and smooth muscles contract. When the magnesium level is high, they relax (Kowal et al., 2007).

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What do studies show about magnesium for stress, anxiety and sleep?

The relaxing effect of magnesium has been tested in clinical trials. The table shows the most important results at a glance.

Two details stand out. In the trial on mood and anxiety, the effects were already seen within two weeks. And in the stress trial, people with severe stress improved 24% more when they took magnesium together with vitamin B6 than with magnesium alone. A vitamin B complex is therefore a good partner for magnesium in very stressful times.

A review of 15 clinical trials confirms the picture: five out of eight sleep studies and five out of seven anxiety studies found improvements. The authors conclude that magnesium is likely useful for mild anxiety and insomnia, particularly in people with a low magnesium status (Rawji et al., 2024).

Symptoms of magnesium deficiency

A magnesium deficiency is manifested by one or more of the following symptoms:

• Muscle cramps or twitching
• Insomnia
• Irritability
• Noise sensitivity
• States of anxiety
• Autism
• Attention deficit disorder (ADD)
• Palpitations
• Angina
• Constipation
• Spasms in the anal area
• Headache
• Migraine
• Fibromyalgia
• Chronic fatigue
• Asthma
• Kidney stones
• Diabetes
• Obesity
• Osteoporosis
• High blood pressure
• Premenstrual syndrome (PMS)
• Menstrual cramps
• Bladder irritability
• Irritable bowel syndrome
• Reflux
• Difficulty swallowing 

Magnesium deficiency has also been linked to inflammation in the body and high levels of C-reactive protein.

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The problem with a magnesium deficiency

No accurate test option

Magnesium deficiency is a huge problem in our society. Even under conservative measurement conditions (magnesium levels in blood or serum), 65 percent of people admitted to the intensive care unit - and around 15 percent of the general population - have a magnesium deficiency.

But these figures do not really represent the problem, because the magnesium serum level is the least sensitive measurement method for detecting even a single drop of magnesium in the entire body. This means that the figures for magnesium deficiency could be much higher. 

The analysis of magnesium in the blood can only reveal a drastic magnesium deficiency. This means that it is only when the magnesium stores in the bones are largely depleted that this becomes noticeable in the blood values. Magnesium deficiency symptoms can appear much earlier. If you pay attention to the right signs, you can take targeted and timely countermeasures and treat a magnesium deficiency quickly.

Magnesium influences many different bodily functions.

A second reason why a magnesium deficiency often goes unnoticed for a long time is that magnesium is involved in a variety of different bodily functions. The mineral influences the cardiovascular system, the nervous and muscular system and the immune system.

And this is precisely why the symptoms of a deficiency overlap with the symptoms of other complaints, so that a deficiency cannot be easily recognized. In addition, the symptoms of a magnesium deficiency are very similar to those of other complaints, which doesn't help much either.

One of the main reasons why a magnesium deficiency is often not recognized is simply because it is not clearly distinguishable from other complaints. This is precisely why many experts recommend taking magnesium supplements as the only real option. They are of the opinion that taking appropriate supplements should be the first priority.

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It is not possible to apply for a patent on magnesium.

Many doctors strictly follow conventional medicine and are more adept at prescribing medication. This neglects alternatives that tackle the origin of the symptoms.

These three reasons just mentioned are the main reasons why magnesium deficiency occurs so frequently and yet is not treated. But one thing is certain: many health experts recommend and rely on the proactive intake of magnesium supplements. 

Which magnesium is best for relaxation and sleep, and how much?

For relaxation, two things count: a form of magnesium that the body absorbs well, and taking it every day. These options have proven themselves:

• Magnesium citrate: In a randomised, double-blind study with 46 healthy adults who took 300 mg of magnesium a day for 60 days, magnesium citrate led to the highest magnesium levels in the blood (Walker et al., 2003). It is also the classic choice for tense muscles: after six weeks of magnesium citrate with 300 mg of magnesium a day, 78% of people with night-time leg cramps said the treatment had helped, compared with 54% after placebo (Roffe et al., 2002). Herbano offers it as magnesium citrate capsules.
• Magnesium glycinate (bisglycinate): Here magnesium is bound to the amino acid glycine. This form is gentle on the stomach and bowel and was the one used in the sleep trial with 155 adults (Schuster et al., 2025). The Magnesium Balance Powder combines it with magnesium citrate and magnesium malate.
• A complex of several compounds: The Magnesium Complex from Herbano brings together four different magnesium compounds in one capsule.

How much? In the trials on stress, anxiety and sleep, effects were seen with 248 to 500 mg of magnesium a day, taken daily for four to eight weeks. Many people do best with more: as described below, the best dose is often between 400 and 1,000 mg per day.

How long? Relaxation with magnesium builds up with regular intake. In the trials, the first effects were seen within two weeks, and after eight weeks the stress score had dropped by more than 40%.

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The origin of a magnesium deficiency

The reason for this extreme deficiency lies quite simply in our diet: many of us eat things that contain virtually no magnesium - industrially processed, refined foods whose main ingredients are white flour, meat and dairy products (all of which contain no magnesium). Magnesium-rich nuts, leafy vegetables or beans are very rarely on the menu.

Many modern habits together contribute to the loss of the little magnesium that we consume with our food.

Magnesium decreases sharply with excessive use of:

• Alcohol
• Salt
• Coffee
• Phosphoric acid (as contained in cola, for example)
• excessive sweating
• prolonged or intense stress
• Chronic diarrhea
• heavy menstrual bleeding
• Diuretics
• Antibiotics
• and other medications, as well as with the infestation of some parasites that settle in the intestines

For example, a study in Kosovo found that people under chronic stress from the war had excreted large amounts of magnesium and thus lost it. 

The risk of a deficiency is all the greater as the body loses magnesium quickly. Well-absorbed forms refill the stores reliably: in a 60-day study, magnesium citrate led to the highest magnesium levels in the blood (Walker et al., 2003). In order to be able to absorb magnesium well, we need a lot of it as well as sufficient vitamin B6, vitamin D and selenium for absorption to work.

A new scientific study of magnesium came to the following conclusion: "It is extremely regrettable that the lack of such a cheap, easily available and non-toxic nutrient is causing illnesses all over the world, leading to incalculable suffering and equally incalculable expenditure." I couldn't have put it better myself.

Although it's hard to measure and difficult to study, magnesium deficiency is responsible for a lot of hidden suffering - and that would be easy to correct. So if you suffer from any of the symptoms I've mentioned or any of the diseases I've listed, don't worry - it's easy to fix! 

Like this: 

• Limit your consumption of coffee, cola, salt, sugar and alcohol.
• Learn how to actively relax.
• Ask your doctor whether the medication you are taking can cause magnesium loss (this applies, for example, to medication for high blood pressure or diuretics).

Of course, you should also eat foods that contain a lot of magnesium as often as you can.

Magnesium-rich foods

There are some foods that naturally contain a lot of magnesium:

Seaweed, wheat bran, wheat germ, almonds, cashew nuts, buckwheat, Brazil nuts, red algae, hazelnuts, millet, pecans, walnuts, rye, tofu, soybeans, brown rice, figs, dates, collard greens, shrimps, avocados, parsley, beans, barley, dandelion leaves and garlic. 

Food supplements rich in magnesium also help: 

• The minimum daily intake (RDA) for magnesium is around 300 mg. Many people consume less than 200 mg.
• Some people may need much more than this, depending on their health conditions.
• For many, the best dose is between 400 and 1,000 mg per day.
• Magnesium citrate, magnesium glycinate or taurate or aspartate are the most easily absorbed, although Krebs cycle chelates (malate, succinate, fumarate) are also relatively efficient.
• One of the side effects of too much magnesium is diarrhea; this can be avoided by switching to magnesium glycinate.
• Most minerals are best taken together with other minerals as part of multi-mineral formulas.
• A hot bath with Epsom salt (magnesium sulphate) is a good way to absorb much-needed magnesium.

People with kidney disease or severe heart disease should only take magnesium under medical supervision. 

You will see: Even if you suffer from one of the symptoms described, you can relax.

Because magnesium is a mineral that works wonders. And that is why it is essential for lifelong, radiant health.

Frequently asked questions

Does magnesium help you relax?

Yes. Magnesium slows down the stress response, calms the nerves and helps the muscles to let go after tensing. In a trial with 264 stressed adults, 300 mg of magnesium a day lowered the stress score by 42 to 45% within eight weeks.

Which magnesium is best for sleep and anxiety?

Forms that the body absorbs well are the best choice, above all magnesium citrate and magnesium glycinate. Magnesium glycinate is gentle on the bowel and improved the insomnia score of adults with poor sleep in a trial with 250 mg a day. What matters most is taking magnesium every day over several weeks.

What dosage of magnesium for relaxation?

In the trials on stress, anxiety and sleep, effects were seen with 248 to 500 mg of magnesium a day. Many people need more than the minimum daily intake of around 300 mg: for many, the best dose is between 400 and 1,000 mg per day.

How long does magnesium take to work for relaxation?

Taken regularly, magnesium quickly brings results. In a clinical trial with 248 mg a day, the effects on anxiety and mood were seen within two weeks. In a trial with stressed adults, the stress score had dropped by more than 40% after eight weeks with 300 mg a day.

Can magnesium help with muscle tension and cramps?

Yes. Magnesium helps the muscles to relax: when the magnesium level is low, muscle cells become more excitable, and when it is high, they relax. In a trial with people who had regular night-time leg cramps, 78% said that magnesium citrate had helped, compared with 54% after placebo.

Sources (in English):

Tong, G. M. & Rude, R. K. (2005). Magnesium deficiency in critical illness. Journal of Intensive Care Medicine, 20(1):3-17, doi: 10.1177/0885066604271539

Johnson, S. (2001, February). The multifaceted and widespread pathology of magnesium deficiency. Medical Hypotheses, 56(2):163-70, doi: 10.1054/mehy.2000.1133

Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M. & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12):1161–1169.

Kowal, A., Panaszek, B., Barg, W. & Obojski, A. (2007). The use of magnesium in bronchial asthma: a new approach to an old problem. Archivum Immunologiae et Therapiae Experimentalis, 55(1):35–39. doi:10.1007/s00005-007-0008-8

Mah, J. & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies, 21(1):125. doi:10.1186/s12906-021-03297-z

Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L. & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12):3672. doi:10.3390/nu12123672

Pouteau, E., Kabir-Ahmadi, M., Noah, L., Mazur, A., Dye, L., Hellhammer, J., Pickering, G. & Dubray, C. (2018). Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS One, 13(12):e0208454. doi:10.1371/journal.pone.0208454

Rawji, A., Peltier, M. R., Mourtzanakis, K., Awan, S., Rana, J., Pothen, N. J. & Afzal, S. (2024). Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus, 16(4):e59317. doi:10.7759/cureus.59317

Roffe, C., Sills, S., Crome, P. & Jones, P. (2002). Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps. Medical Science Monitor, 8(5):CR326–330.

Schuster, J., Cycelskij, I., Lopresti, A. & Hahn, A. (2025). Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nature and Science of Sleep, 17:2027–2040. doi:10.2147/NSS.S524348

Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G. & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One, 12(6):e0180067. doi:10.1371/journal.pone.0180067

Walker, A. F., Marakis, G., Christie, S. & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research, 16(3):183–191.