A viral Instagram reel by physician and influencer Dr. Yokesh Arul has reignited public interest in magnesium supplements, with claims of wide-ranging health benefits. In the video, Dr. Arul, who has over one million followers, describes taking magnesium daily for 21 days and experiencing what he calls a “transformation” in his body.
“I took magnesium for 21 days and it literally changed my body,” he says in the clip, citing improvements in energy, calmness, and sleep quality. He explains that magnesium deficiency can impair ATP production—the body’s main energy currency—leading to fatigue. While blood tests for magnesium are available, he notes that only about 1% of the mineral is found in the blood, making such tests unreliable.
According to Dr. Arul, supplementation not only helped him but also benefited some of his patients, improving their rest and reducing morning fatigue.
What the Research Says
Scientific studies suggest possible benefits of magnesium for menstrual discomfort, sleep, and mental health, though evidence remains mixed.
One trial involving 60 students found that 300 mg of magnesium daily reduced bloating, depression, and anxiety in those with premenstrual syndrome (PMS). Other research indicates that magnesium may ease cramps, tiredness, irritability, and menstrual migraines, potentially due to fluctuations in magnesium levels during the menstrual cycle.
For sleep, a review of older adults with insomnia reported that magnesium supplementation shortened the time to fall asleep by an average of 17 minutes. A large study of over 3,000 Iranian adults linked higher magnesium intake to a reduced risk of depression and anxiety. In a six-week trial, 248 mg per day significantly reduced anxiety symptoms.
Expert View: Benefits Possible, But Evidence Limited
Dr. Anjana Bhan, endocrinologist at Max Hospital, Saket, cautions that while magnesium plays an important role in muscle relaxation, nervous system regulation, and enzyme function, strong clinical evidence is lacking.
“The studies we have are mostly observational or anecdotal. They are not large-scale, well-authenticated trials,” she says. Still, some data suggests magnesium may help improve sleep, reduce stress, and alleviate cramps in certain individuals.
For most healthy people, supplementation is unnecessary if the diet includes magnesium-rich foods such as nuts, green leafy vegetables, bananas, and seeds. However, supplementation may be considered for individuals with gastrointestinal disorders, alcohol dependence, or possibly diabetes—though large-scale studies are still lacking.
“If cramps don’t respond to usual treatments, a magnesium trial may be reasonable,” Dr. Bhan adds, warning that excessive intake can cause serious side effects, including cardiac issues, potassium imbalance, worsening cramps, and numbness.
Conclusion
Magnesium supplements may help some people with cramps, poor sleep, or anxiety, but the benefits are not guaranteed. Experts recommend consulting a doctor before starting any supplementation.
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