Magnesium is taking over TikTok, with users raving about its supposed superpowers for sleep, mental health, fitness, and more. But is the buzz backed by science, or just another social media fad?
We dive into TikTok’s most popular magnesium claims and get the scoop from dietitians to find out if this mineral lives up to the hype.
Magnesium: The ultimate multitasker?
Magnesium is a vital mineral responsible for energy production, muscle function, nerve health, and even keeping your bones strong. But here’s the catch: your body can’t make it naturally, so you need to get it from food or supplements.
Sounds important, right? But are TikTok’s claims about magnesium legit? Let’s explore the truth behind the trends.
1. Magnesium = Better sleep?
TikTok users swear by the "Sleepy Girl Mocktail" (tart cherry juice, magnesium powder, and sparkling water) for falling asleep faster.
→ The reality: Magnesium may help relax muscles and calm nerves, making it easier to unwind. However, research is mixed. Some studies suggest magnesium improves sleep in older adults, but the jury’s still out on its broader effects.
2. Does Magnesium cure cramps?
From workout soreness to pregnancy-related cramps, TikTokers are calling magnesium a game-changer.
→ The reality: Experts say not so fast. While magnesium can help with some cramping by improving muscle function, there’s limited evidence it works across the board.
3. The secret to staying regular
Magnesium citrate has been hyped for easing constipation.
→ The reality: This one checks out! Magnesium draws water into your intestines, softening stools and promoting bowel movements. But don’t overdo it—too much can lead to diarrhea.
4. Mental health boost?
TikTokers claim magnesium can tackle anxiety and depression.
→ The reality: Research hints at a connection between magnesium and better mood, but it’s not a miracle cure. Stress and magnesium deficiencies can feed off each other, so boosting magnesium levels might help—but more studies are needed.
5. A gym performance hack?
Fitness influencers say magnesium improves energy and reduces muscle fatigue.
→ The reality: There’s some evidence that magnesium helps muscles recover faster and reduces lactic acid buildup, but it’s not a guaranteed game-changer.
Should you jump on the Magnesium train?
Experts recommend 310–420 mg of magnesium daily, depending on your age and gender. But most of us can hit that target by eating magnesium-rich foods like spinach, pumpkin seeds, almonds, and avocados.
Supplements? They’re best saved for when your doctor says you’re deficient. And yes, overdosing can cause issues like diarrhea or worse.
Magnesium's glow-up on TikTok
Magnesium is trending hard, and it’s easy to see why. It’s essential, versatile, and tied to so many aspects of health. But remember: TikTok trends don’t replace science. Always fact-check and consult a healthcare pro before diving into a new supplement routine.