Magnesium is an essential mineral involved in many critical functions throughout the body. It supports everything from muscle movement and nerve function to heart health and strong bones. Yet, despite its key role in overall health, magnesium is often misunderstood, with plenty of myths causing confusion about what it actually does and how it works.
Let’s unpack some myths around magnesium and share the facts you need to know.
Myth #1: You should only take magnesium at night
Magnesium can be taken any time of day, depending on your routine and what your body needs. The most important factor is consistency. Some people prefer taking it in the morning, while others feel the benefits more in the evening.
That said, always check what other ingredients are included in your magnesium supplement, as many are combined with specific sleep-supporting compounds. For example, Vitable’s Magnesium Night Powder is best taken 30 minutes before bedtime due to the inclusion of Passionflower extract to support sleep, while our daily capsules can be taken at any time of day (and always after a meal).
Myth #2: Magnesium is only good for relaxation and muscle health
While magnesium is known for helping with sleep, stress, and muscle recovery, that’s just scratching the surface. Magnesium is involved in over 300 enzyme reactions in the body. It plays a role in heart and brain health, blood sugar balance, blood pressure regulation, and reducing inflammation.
It can even help curb sugar cravings, especially during times of stress or hormonal changes. So if you thought magnesium was just your “relaxation mineral,” think again, as it supports a wide range of essential functions.
Myth #3: All magnesium supplements are the same
Not true. There are over 10 forms of magnesium, each with different absorption rates, effects, and benefits.
For example, magnesium citrate is well absorbed and although not its primary benefit, in addition to being used to address magnesium deficiency, it can sometimes be used to help relieve constipation by drawing water into the intestines. Meanwhile, magnesium glycinate is gentle on the stomach and supports sleep, stress, and nervous system recovery thanks to its calming amino acid, glycine.
Bottom line: the form you choose should match your body’s needs - whether that’s magnesium deficiency, digestion, relaxation, energy, or recovery.
Myth #4: Magnesium will affect your bowel movements
Not always. As mentioned, while some forms of magnesium, like magnesium citrate and oxide, are known to have a laxative effect, not all magnesium supplements will send you running to the bathroom. Again, it comes down to the type. For example, Magnesium glycinate is gentle on digestion and doesn’t act as a laxative. So if you’ve avoided magnesium in the past for this reason, don’t rule it out just yet as switching to a more ideal form can make all the difference. Another way to avoid side effects is to incorporate Magnesium step by step into your regimen, by starting by a quarter or half of a dose to let your body adjust, and increasing the dose as you go.
Myth #5: Everyone needs to take a magnesium supplement.
Not necessarily. While magnesium is essential for muscle function, mood, and energy production, that doesn’t mean everyone needs to supplement. Taking too much can lead to side effects like loose stools, low blood pressure, or, in rare cases, complications for those with kidney issues.
That said, magnesium deficiency is more common than you might think. According to the Australian Bureau of Statistics' 2011–2012 National Nutrition and Physical Activity Survey, around one in three Australians over the age of two didn’t meet the Estimated Average Requirement (EAR) for magnesium.
Several factors can contribute to low magnesium levels. Diets lacking in leafy greens, legumes, nuts, and whole grains are a major factor. Lifestyle habits like chronic stress, alcohol consumption, certain medications, and gut health issues can also impair absorption. On top of that, regular exercise increases your body’s magnesium needs. Common signs of deficiency include low appetite, nausea, fatigue, muscle weakness, spasms, or tremors.
While not everyone needs a supplement, many people may be falling short without realising it. That’s why a personalised approach to supplementation, rather than a one-size-fits-all solution, is key.
Final Thoughts
Magnesium is one of the most essential minerals. It does far more than just support sleep, and it’s definitely not a one-size-fits-all nutrient.
While a balanced, nutrient-rich diet is the ideal foundation, it’s not always easy to meet your daily magnesium needs, especially during times of stress, poor sleep, or increased physical demand. That’s where supplementation can be a smart, supportive tool. It’s not about replacing food, but giving your body a boost when life gets in the way.
If you're thinking about adding a magnesium supplement, check in with your doctor or healthcare provider, especially if you’re on medication or managing any health conditions.
Getting enough magnesium is a simple but powerful way to support energy, mood, digestion, sleep, and overall well-being.
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