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Magnesium has undergone quite the image overhaul. Once a relative unknown in the supplement aisle, it’s gone from a worthy mineral swallowed in tablet form to one of wellness’s most fashionable ingredients. It’s in powders, sparkling waters and “calm in a can” drinks; while TikTok’s enduring sleepy girl mocktail (traditionally a combination of tart cherry juice, magnesium and something fizzy), has turned taking your minerals into an evening ritual.
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Now, it has the backing of a certain Kendall Jenner, too. The model has come on board at British functional drinks brand Trip as both global ambassador and equity shareholder, having apparently been a customer for a while.
Jenner’s involvement feels like another sign of just how mainstream our appetite for magnesium – and, perhaps a sense of calm more generally – has become. Trip co-founder and CEO Olivia Ferdi says magnesium was an ingredient their customers had repeatedly asked the brand to explore; while today, its magnesium and botanical drinks account for more than 90 per cent of its global business. Elsewhere, brands including WelleCo, OHMG and MyOva have turned the mineral into everything from sparkling water to sophisticated nightcaps. But beyond offering a virtuous alternative to an evening glass of wine, can drinking magnesium actually make us feel calmer?
What does magnesium do?
The science is strong. “Magnesium is a pretty remarkable mineral, involved as a cofactor in more than 300 enzyme systems, including those involved in energy production, muscle and nerve function, as well as blood glucose regulation,” explains registered naturopathic nutritionist Jessica Shand.
In other words, it’s hard at work behind the scenes. Magnesium contributes to normal nervous system and psychological function – which helps explain why it has become so synonymous with sleep, stress and relaxation. But don’t mistake it for a sedative. “Magnesium isn’t some kind of natural sleeping pill,” says Shand. “It’s more about giving the nervous system the nutritional support it needs to function properly.”
Does the type of magnesium matter?
Take a cursory glance at the labels and you’ll find magnesium comes in a confusing number of forms. Magnesium citrate is relatively soluble and well absorbed, although higher doses can have a laxative effect.
Magnesium bisglycinate is another well-absorbed form and tends to be gentle on the digestive system. Magnesium oxide, meanwhile, contains a high proportion of elemental magnesium but is less soluble and generally less well absorbed. Then there’s magnesium L-threonate, which has become one of the buzziest forms thanks to claims around its ability to cross the blood-brain barrier.
In other words, there isn’t one universally “best” magnesium. The amount you’re getting, how well you tolerate it and what you’re hoping to get from it all matters more than choosing whichever form happens to be trending.
Can you drink magnesium if you already take a supplement?
Generally, yes – just make sure you factor your magnesium drink into your overall supplemental intake. “I’d recommend adding up the magnesium you’re getting from supplements and fortified drinks,” says Shand. Magnesium naturally present in foods doesn’t need to be included in this calculation.
As a useful benchmark, the NHS advises that 400mg or less of magnesium a day from supplements is unlikely to cause harm for most adults. Go significantly overboard and you’re more likely to notice it in your stomach: higher supplemental doses can cause diarrhoea and digestive discomfort.
Are magnesium drinks worth it?
For many of us, yes – just don’t assume that liquid automatically means more effective. “Liquid doesn’t automatically mean better absorbed,” says Shand. A magnesium drink and a capsule are ultimately two ways of supplementing the same mineral, so what matters more is how much magnesium you’re getting, the form it comes in and how well you personally tolerate it.
Where drinks really come into their own is ritual. Mixing a warm magnesium drink before bed or swapping your 6pm glass of wine for a cocktail-esque can feels infinitely more appealing than swallowing another capsule. “If a magnesium drink becomes your cue to put your phone down, stop working, dim the lights and start winding down, you’re creating a much stronger sleep signal than magnesium alone can provide,” says Shand.
The magnesium drinks worth trying
Trip Cherry Lemon Mindful Blend – 12 pack
More of an afternoon aperitif than a bedtime supplement, each can contains 120mg of magnesium citrate alongside botanicals including lion’s mane, lemon balm and chamomile – designed for a moment of calm without the drowsiness. Add ice, fancy glassware and you have got yourself a satisfying beverage.
Made to be stirred into hot water as part of a pre-bed ritual, this contains 150mg of magnesium citrate per serving, alongside chamomile, passionflower, lemon balm and lavender. Loved by the British team, it’s something you’ll actually look forward to enjoying every evening.
For those who don’t necessarily want another supplement ritual, OHMG packages magnesium in the form of flavoured sparkling water. Each can contains 100mg of a magnesium blend (citrate, glycinate and malate) and comes in flavours including peach and rosemary, lemon balm and raspberry and pineapple and grapefruit – an easy fridge swap when plain water won’t quite cut it.
One of the higher-dose options, MyOva delivers 250mg of magnesium bisglycinate alongside l-glycine, reishi mushroom and vitamin B6. Designed to be mixed with hot water or milk, its chocolate flavour makes it feel more like a proper nightcap than just another supplement to remember to take before bed.