Magnesium might not have the buzz of collagen or the prestige of peptides, but if you’re serious about optimizing your health, it’s time to start paying attention. Often dismissed as an “old lady” supplement, magnesium is actually the unsung hero of wellness, beauty and balance. It regulates stress, fuels energy, enhances skin health and even supports better sleep.
“We need magnesium for over 300 biochemical reactions in the body,” says holistic nutritionist Jennifer Hanway. “It impacts everything from muscle function and mood to the quality of your sleep.” Here’s why magnesium deserves a permanent spot in your routine—and how to choose the right one.
Featured Experts
- Jennifer Hanway is a holistic nutritionist
- Dr. Joel Schlessinger is a board-certified dermatologist in Omaha, NE
- Dr. Deborah Longwill is a board-certified dermatologist in Miami
Chill Factor
Stress isn’t just in your head—it’s in your cells. When you’re anxious, your body burns through magnesium faster, leaving you feeling drained and on edge. “Magnesium modulates cortisol, our stress hormone, helping to prevent its damaging effects on the body,” explains Hanway. “It also regulates neurotransmitters like serotonin, which promotes a sense of calm.”
Translation? If you’re feeling perpetually wired or waking up at 3 a.m. in a panic, you might be running low on this essential mineral. Magnesium glycinate, in particular, is a go-to for relaxation and nervous system support.
Skin Deep
It’s not just your mind that needs magnesium—your skin does, too. “Magnesium strengthens the skin barrier, reducing trans-epidermal water loss and improving hydration,” says Omaha, NE dermatologist Joel Schlessinger, MD. “It also plays a role in cell metabolism and DNA repair, which helps skin look healthier and more rejuvenated.”
Magnesium’s anti-inflammatory properties make it a must-have for anyone with redness, breakouts or sensitivity. “It regulates sebum production, which minimizes acne flare-ups and helps calm conditions like rosacea,” adds Miami dermatologist Dr. Deborah Longwill.
Serious Sleep
If you’ve ever found yourself scrolling TikTok at midnight instead of actually sleeping, magnesium could be the natural fix you need. “Magnesium regulates melatonin production and activates GABA receptors, which calm the brain for deep, restorative sleep,” says Hanway. She says magnesium glycinate is ideal before bed, while magnesium chloride in bath salts can help your body absorb the mineral through the skin, promoting muscle relaxation and better sleep.
Hair Goals
Hair loss and thinning are often linked to nutrient deficiencies and magnesium is no exception. “There’s speculation that magnesium supports scalp health and may play a role in female pattern hair loss,” says Dr Schlessinger. “Because it helps regulate calcium, it may also prevent calcium buildup on the scalp, which can contribute to dandruff and clogged follicles.” Over time, excess calcium can create a dry, flaky environment that hinders hair growth, leading to increased shedding.
Beyond keeping the scalp clear, magnesium also influences circulation—another crucial factor in hair health. “Magnesium plays a key role in hair health by improving blood circulation to the scalp, which supports follicle function and promotes healthy hair growth,” explains Dr. Longwill. By ensuring oxygen and nutrients reach the hair follicles, magnesium helps create the ideal conditions for stronger, more resilient strands.
Products to Try
Ready to boost your magnesium levels? Whether you prefer a supplement, skin care or a relaxing soak, these expert-approved picks are a great place to start.
