Can Magnesium help with heavy sweating?

Yes, magnesium may help with excessive sweating (hyperhidrosis) in some people, but the evidence is mixed. Here’s what’s known:

Why magnesium might help

Nervous system regulation: Magnesium helps regulate the sympathetic nervous system, which controls sweat glands. A deficiency may make the nervous system overactive, leading to more sweating.

Hormonal balance: It plays a role in balancing stress hormones like cortisol and adrenaline, which can trigger sweat.

Electrolyte balance: Magnesium, along with sodium, potassium, and calcium, is key to fluid regulation. If out of balance, sweating patterns may change.

What the research says

There is limited direct research on magnesium as a treatment for hyperhidrosis.

Some anecdotal reports suggest magnesium supplements (particularly magnesium glycinate or magnesium citrate) may reduce stress-induced sweating.

In cases where sweating is linked to magnesium deficiency, supplementation could help.

Other considerations

Magnesium-rich foods: Green leafy veg, nuts, seeds, wholegrains, legumes, and dark chocolate.

Forms of magnesium: Supplements vary in absorption – glycinate and citrate are better tolerated than oxide.

Caution: Too much magnesium (especially from supplements) can cause diarrhoea, nausea, or abdominal cramps. People with kidney problems should be particularly careful.

When to seek medical advice

If excessive sweating is sudden, very severe, or accompanied by weight loss, palpitations, or fatigue, it may signal an underlying condition such as thyroid disease, diabetes, or infection – in which case it’s important to see a GP.

In short: magnesium might help regulate sweating if deficiency or stress is involved, but it’s not a proven standalone treatment for hyperhidrosis.

Here are some natural remedies and lifestyle tips that people often find helpful for managing excessive sweating, alongside considering magnesium:

Natural Remedies & Lifestyle Approaches

1. Dietary Adjustments

Stay hydrated – dehydration can paradoxically make your body sweat more to cool itself.

Limit triggers – spicy foods, caffeine, and alcohol stimulate sweat glands.

Eat more calming foods – sage tea, green tea, and chamomile are known to reduce sweating in some traditions.

2. Herbal & Natural Support

Sage (capsules or tea): Has mild antiperspirant qualities and can reduce sweat output.

Witch hazel: A natural astringent – dabbing it on sweaty areas may temporarily tighten pores.

Apple cider vinegar: Taken diluted in water or used topically, it may help balance pH and reduce bacteria that worsen odour.

3. Stress & Nervous System Regulation

Breathing techniques (e.g., box breathing, 4-7-8 method) to calm the sympathetic nervous system.

Yoga or meditation – both lower stress hormones that drive sweat.

Magnesium + B vitamins – work together to support the nervous system.

4. Daily Habits & Topical Tricks

Antiperspirants with aluminium chloride – still the most effective over-the-counter topical treatment.

Apply antiperspirant at night – allows it to plug sweat ducts while you sleep, making it more effective the next day.

Dress in natural fabrics – cotton, bamboo, or linen allow the skin to breathe.

Foot powder / talc alternatives – cornstarch or arrowroot can help keep hands and feet dry.

5. Medical & Advanced Options (if natural methods aren’t enough)

Prescription-strength antiperspirants (higher concentration aluminium chloride).

Iontophoresis – a treatment that uses mild electrical currents in water to block sweat temporarily.

Botox injections – approved for underarm sweating, lasting several months.

Oral medication – for severe cases, but usually a last resort.

Tip: If sweating is very localised (e.g., palms, soles, underarms), that often points to primary hyperhidrosis. If it’s generalised across the body, it’s more often a sign of an underlying medical issue – worth mentioning to your GP.

The Benefits of Magnesium in Your Diet

Magnesium might not get the same spotlight as vitamins like C or D, but this powerful mineral plays a crucial role in keeping our bodies running smoothly. 

Found in every cell of the body, magnesium supports everything from muscle function to mental wellbeing. Yet, research suggests many people in the UK aren’t getting enough from their diet.

Why Magnesium Matters

Magnesium is involved in over 300 biochemical reactions in the human body. Without it, processes such as energy production, nerve signalling, and muscle contractions can’t function properly. It also plays a role in regulating blood pressure, maintaining a steady heartbeat, and supporting bone health.

Key Benefits of Magnesium

1. Supports Muscle and Nerve Function

Magnesium helps muscles contract and relax, reducing the risk of cramps, stiffness, and spasms. It also aids the nervous system in transmitting messages effectively, which is essential for movement, reflexes, and coordination.

2. Promotes Energy Production

Feeling sluggish? Magnesium is a cofactor in the enzymes that convert food into energy, helping combat fatigue and keep you feeling energised throughout the day.

3. Boosts Bone Health

Around 60% of the body’s magnesium is stored in the bones. Alongside calcium and vitamin D, it contributes to bone density and strength, helping to reduce the risk of osteoporosis.

4. Aids Heart Health

Magnesium helps regulate heart rhythm, supports healthy blood pressure, and can lower the risk of cardiovascular disease. Studies have linked higher magnesium intake with reduced rates of heart problems.

5. Supports Mental Wellbeing

Magnesium has a calming effect on the brain and nervous system. It can help regulate mood, ease anxiety, and improve sleep quality by supporting the production of melatonin and serotonin.

6. Helps Regulate Blood Sugar

Magnesium plays a role in how the body processes glucose. Adequate intake can help improve insulin sensitivity, reducing the risk of type 2 diabetes.

Signs You May Not Be Getting Enough

Magnesium deficiency can lead to symptoms such as:

Muscle cramps or twitches

Fatigue or weakness

Loss of appetite

Headaches

Numbness or tingling in the hands and feet

If you suspect a deficiency, it’s worth speaking to your GP, as low magnesium can also be a sign of underlying health issues.

Best Food Sources of Magnesium

You can get magnesium from a variety of foods, including:

Nuts and seeds – almonds, cashews, pumpkin seeds, sunflower seeds

Leafy greens – spinach, kale, Swiss chard

Whole grains – brown rice, quinoa, oats

Legumes – lentils, chickpeas, black beans

Fish – mackerel, salmon, tuna

Dark chocolate – opt for 70% cocoa or higher for a healthy magnesium boost

Should You Take a Supplement?

Most people can meet their magnesium needs through a balanced diet, but supplements are available for those who struggle to get enough, especially people with certain health conditions, gastrointestinal issues, or those taking medications that deplete magnesium. 

Always check with your doctor before starting any supplement.

Bottom Line:

Magnesium is a true multitasker in the body, helping with energy, mood, heart health, bone strength, and much more. Making sure your diet is rich in magnesium-packed foods can have lasting benefits for your health and wellbeing.

The Benefits of Magnesium as a Food Supplement: Do Recent Reports Hold Water?

In recent years, magnesium has garnered attention as a must-have supplement for overall health and well-being. 

From improving sleep to aiding muscle function, the purported benefits seem endless. 

But are these claims rooted in science, or is magnesium simply the latest health trend? 

Let’s explore the facts and determine whether adding magnesium to your supplement routine is a wise choice.

What is Magnesium and Why Do We Need It?

Magnesium is an essential mineral that plays a crucial role in many bodily functions. It’s involved in over 300 enzymatic reactions, including those that regulate muscle and nerve function, blood sugar levels, and blood pressure. It also contributes to the synthesis of protein, bone development, and the production of DNA.

Despite its importance, studies have shown that a significant portion of the population may not be getting enough magnesium from diet alone. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains. However, modern farming practices, food processing, and dietary habits have reduced the magnesium content in many foods, leading to potential deficiencies.

Reported Benefits of Magnesium Supplements

The rise in magnesium supplements has been driven by a variety of health claims, with recent reports suggesting numerous benefits. Let’s examine some of the key ones:

Improved Sleep Quality Magnesium is known to help activate the parasympathetic nervous system, which is responsible for helping the body relax. Many people report better sleep after taking magnesium supplements, and some research supports this claim. Studies suggest that magnesium may help reduce insomnia, especially in older adults, by regulating melatonin production and relaxing the muscles.

Reduction in Muscle Cramps and Spasms Athletes and active individuals often turn to magnesium to prevent muscle cramps and spasms. Magnesium helps with muscle relaxation, and some studies have found that magnesium supplements can reduce the frequency and intensity of leg cramps, particularly in pregnant women. However, the evidence is still mixed, and more research is needed to confirm the extent of its effectiveness for everyone.

Support for Mental Health Magnesium has been linked to better mental health, with some studies suggesting that low magnesium levels may contribute to anxiety and depression. Magnesium is involved in regulating neurotransmitters, which are chemicals that transmit signals in the brain. While promising, it’s important to note that magnesium is not a cure-all for mental health conditions, and its effects may vary from person to person.

Bone Health Magnesium plays a role in bone health by regulating calcium levels and contributing to the structural development of bones. Some studies suggest that higher magnesium intake may be associated with greater bone density, potentially reducing the risk of osteoporosis, especially in postmenopausal women.

Cardiovascular Health There is evidence to suggest that magnesium supplements can help lower blood pressure, particularly in individuals with hypertension. This may be due to magnesium’s role in regulating vascular tone and preventing blood vessel constriction. Additionally, magnesium may reduce the risk of heart disease by improving lipid profiles and reducing inflammation.

Are These Reports Accurate?

While many of the claims about magnesium’s benefits are backed by scientific studies, it’s important to remember that not all supplements are created equal, and results can vary based on individual needs. Some studies suggest that people with normal magnesium levels may not experience significant benefits from supplementation. However, for those with a deficiency, magnesium supplements can indeed offer considerable health improvements.

The recommended daily intake of magnesium for adults is around 300-400mg, depending on age and gender. For many people, a healthy diet can provide enough magnesium, but if you suspect a deficiency, it may be worth considering a supplement after consulting with a healthcare professional.

Conclusion: Should You Add Magnesium to Your Supplement Regime?

Magnesium is an essential mineral with undeniable health benefits, particularly for individuals with low levels. Recent reports highlighting the advantages of magnesium supplementation are largely supported by research, but it’s crucial to evaluate whether you need extra magnesium based on your diet and lifestyle.

If you frequently experience muscle cramps, poor sleep, or stress, magnesium supplements could potentially offer relief. However, for those with adequate magnesium intake, the benefits of supplementation may be less pronounced. As always, before adding any new supplement to your routine, it’s wise to consult with a healthcare provider to ensure it’s the right choice for you.

In conclusion, magnesium supplements can be a valuable addition to many people’s lives—but the key is understanding your own body’s needs.