The Growing Popularity of Magnesium Supplements: Do They Really Improve Sleep, Anxiety, and Period Cramps?

Agencies, Aug 11, 2025 : A recent Instagram reel by renowned doctor and influencer Yokesh Arul has placed magnesium supplements at the forefront of health discussions, sparking debates over their potential benefits. With over a million followers on the platform, Arul shared his personal journey of taking magnesium supplements for 21 days, claiming that the results were transformative for his energy levels, calmness, and sleep quality. According to Arul, magnesium supplementation has significantly improved his overall well-being, particularly in combating the fatigue he was experiencing despite maintaining a healthy diet.

In his video, Arul explains that, prior to taking magnesium, he felt that he couldn’t function without tea or coffee, as his body was unable to properly produce ATP (adenosine triphosphate) due to magnesium deficiency. He further highlights that magnesium blood tests are often unreliable because only 1% of the body’s magnesium is present in the blood. After taking the supplement, Arul claims he began to feel more energetic, calm, and—perhaps most notably—experienced an improvement in his sleep, no longer waking up feeling tired. He also asserts that his patients have seen similar benefits.

This rising popularity has left many wondering if magnesium supplementation can truly have such positive effects on sleep, anxiety, and period cramps. Scientific studies do offer some support for these claims, though experts urge caution when it comes to widespread usage.

A study involving 60 college students found that taking 300 mg of magnesium daily significantly reduced symptoms of premenstrual syndrome (PMS), including bloating, depression, and anxiety. Other research suggests that magnesium supplements may help alleviate PMS symptoms like abdominal cramps, tiredness, irritability, and even menstrual migraines. Magnesium levels fluctuate during the menstrual cycle, and deficiencies could potentially exacerbate these symptoms, making supplementation particularly beneficial.

For sleep disorders, a review focusing on older adults with insomnia revealed that magnesium supplements reduced the time it took for participants to fall asleep by an average of 17 minutes. Another study involving more than 3,000 Iranian adults suggested that higher magnesium intake was linked to a lower risk of both depression and anxiety. In a separate 6-week study, participants who took 248 mg of magnesium daily experienced a significant reduction in anxiety symptoms.

However, experts remain cautious about the widespread use of magnesium for these conditions. Dr. Anjana Bhan, an endocrinologist at Max Hospital, Saket, stresses that while there is some evidence suggesting magnesium may improve sleep patterns, reduce anxiety, and ease menstrual cramps, the scientific backing remains insufficient. She notes that many of the studies conducted so far are observational or anecdotal in nature, lacking large-scale, well-controlled trials.

Dr. Bhan explains that magnesium plays a vital role in muscle relaxation and the regulation of the nervous system. It is involved in many biological processes in the body, including enzyme functions. Some people with insomnia report that magnesium acts as a natural sleep aid, possibly by helping to regulate melatonin, the hormone responsible for controlling the body’s sleep-wake cycles. However, Dr. Bhan emphasizes that this effect is not universal, and supplementation may not be effective for everyone.

For most healthy individuals who maintain a balanced diet, additional magnesium supplementation may be unnecessary. Foods such as nuts, green leafy vegetables, bananas, and seeds naturally provide adequate amounts of magnesium. Dr. Bhan notes that supplementation may be required in cases where individuals have certain health conditions such as gastrointestinal issues (like ulcers, chronic diarrhea, or irritable bowel syndrome), alcohol dependence, or possibly diabetes. However, she points out that no large-scale studies have confirmed the need for magnesium in diabetic patients.

Dr. Bhan also adds that magnesium may be considered for people who experience muscle or menstrual cramps that do not respond to other treatments like antispasmodics. However, she cautions that the effectiveness of magnesium for such conditions is still uncertain, and larger, more robust studies are needed to draw definitive conclusions.

It is also important to note that excessive magnesium intake can have serious health consequences. Dr. Bhan warns that taking too much magnesium can lead to cardiac problems, potassium imbalances, worsened muscle cramps, and even numbness. She strongly advises consulting a healthcare professional before starting magnesium supplementation.

In conclusion, while some may experience benefits from magnesium supplementation, particularly in relation to sleep, anxiety, and period cramps, it is not a one-size-fits-all solution. Individuals considering magnesium supplements should first consult a qualified healthcare provider to ensure it is appropriate for their specific needs. The scientific evidence, though promising, remains inconclusive, and professional guidance is essential for ensuring safe and effective use.