Magnesium myths: What you don't know could be making you tired

Magnesium doesn’t make headlines like Vitamin D or Iron, but it quietly keeps your muscles, brain, and energy systems running. Often called the “master mineral,” it’s involved in over 300 bodily functions, yet most people don’t know much about it—except that it shows up in wellness ads and supplement shelves.
Here’s the truth behind the most common magnesium myths—and what your body actually needs.

Myth 1: “If I eat healthy, I’m getting enough magnesium.”
Fact: Magnesium is present in nuts, seeds, leafy greens, bananas, and even dark chocolate. But even a clean diet may not meet your needs today. Modern soil depletion, food processing, and gut absorption issues (especially in people with IBS, celiac, or acid reflux on long-term medication) mean many fall short despite good intentions. That said, food should still be your first line of defence, not supplements.

Myth 2: “Everyone needs to take a magnesium supplement.”
Fact: Not necessarily. This belief is not only incorrect—it can be risky. Too much magnesium from supplements can cause loose stools, low blood pressure, or more serious complications in people with kidney issues. Supplements aren’t harmless “vitamins”—they are concentrated forms of a mineral and should only be used if there’s a known deficiency or specific medical need, not because they’re trending. A blood test or clinical evaluation can help you decide what your body actually requires.

Myth 3: “All magnesium supplements are created equal.”
Fact: There are several types of magnesium , each with different roles and absorption levels. Magnesium oxide is poorly absorbed but useful for constipation. Magnesium citrate is better for mild supplementation and digestion. Magnesium glycinate is known for its calming effects and is often recommended for stress, sleep issues, or muscle recovery. Then there’s magnesium threonate, which crosses the blood-brain barrier and is being explored for memory and focus. Choosing the wrong type could mean wasting your money—or upsetting your stomach.

Myth 4: “Magnesium will knock you out at night.”
Fact: Magnesium isn’t a sedative—it doesn’t put you to sleep like a pill. Instead, it helps regulate neurotransmitters like GABA that promote calm and relaxation. If your magnesium is low, you might feel anxious or restless. Supplementing can help restore balance, but it’s more like smoothing the edges of your stress—not flipping an off switch.

Myth 5: “If it’s natural, more is better.”
Fact: Your body is smarter than that. Magnesium needs to be in balance with other minerals like calcium and potassium. Overdoing it—especially without supervision—can throw things off. For most people, starting with magnesium-rich foods like pumpkin seeds, spinach, almonds, or even a banana at bedtime is safe and effective. Supplements should be a second step, not a shortcut.

Know before you dose
Magnesium is crucial—but misunderstood. Before reaching for a supplement, consider what's on your plate. If you’re tired, tense, or struggling to sleep, talk to a doctor first. A simple blood test or even a dietary review may reveal what’s missing—and how to fix it naturally. In the case of magnesium, less hype and more personalized care goes a long way.


Dr Sandeep Reddy Koppula, HOD - Internal Medicine, Arete Hospitals