Magnesium benefits for skin, stress and sleep

As understanding of magnesium’s role in skin health, stress regulation and sleep continues to grow, this mineral is being re-evaluated as a serious tool for professional beauty and wellness

From topical treatments to targeted supplementation, magnesium’s broad physiological impact is positioning it as a valuable addition to both treatment menus and retail strategies.

Why is magnesium trending in beauty?

Magnesium is having its moment in the beauty and wellness spotlight, but according to Elle Sera nutritionist Dale Pinnock, this rise is less about novelty and more about understanding.

“In all honesty this is just a reflection of greater understanding of the multiple roles that it plays, and increasing press interest in health and wellness combined,” says Pinnock. “It has been a leading supplement for as long as I have been in the industry, which is 30 years. I think we just understand more about it, and more press outlets want to cover this content.”

From topical skincare to dietary supplements, magnesium is increasingly being recognised as a genuinely multitasking mineral that supports essential bodily functions while also addressing concerns such as stress, fatigue and inflammatory skin conditions.

The science behind magnesium: how it benefits skin and body

Magnesium is an essential mineral responsible for hundreds of vital processes in the body.

“These essential biochemical reactions in the body include protein synthesis, muscle and nerve function, maintaining healthy DNA, blood glucose control and blood pressure regulation,” says Dr Christian Jurist, medical director of global education at spa brand Pevonia.

Pinnock adds that magnesium’s reach goes far beyond a handful of well-known benefits. “The benefits really would fill a textbook,” he explains. “It is involved in over 1,000 chemical reactions in the body, with over 300 of those being enzymatic reactions.

“It regulates the nervous system, muscular relaxation, blood pressure, ATP synthesis (turning food into energy at a cellular level), regulates aspects of immune function, helps regulate bone remodelling – plus is the cofactor for more reactions than we could mention.”

He explains that magnesium is vital for energy production and helps transport calcium and potassium ions across cell membranes, aiding nerve impulses, muscle contraction and heart rhythm.

“Magnesium is a mega multitasking mineral that supports an array of systems from tiredness to the functioning of the nervous system,” adds Lorraine Perretta, head of nutrition at Advanced Nutrition Programme.

Magnesium and skin health: more than an afterthought

While magnesium is not always thought of as a ‘skin nutrient’, Pinnock believes this is a missed opportunity.

“It is often not immediately thought of as a skin nutrient, but it should be,” he says. “Mostly due to its impact upon collagen synthesis and its production of anti inflammatory enzymes.”

Combined, this means magnesium can support wound healing and inflammatory skin lesions such as acne. “So long as other cofactors and lifestyle influences are present, it can regulate collagen production, or at least is an important cofactor there,” Pinnock adds.

In the context of topical skincare, magnesium is also widely recognised for its anti-inflammatory action. Cigdem Kemal Yilmaz, chemical engineer and founder of Skin Masterclass, explains, “It suppresses inflammatory pathways, helping to manage inflammatory skin conditions like eczema, acne and rosacea.

“It also supports the production of ceramides, which strengthen the skin’s barrier function, protecting against environmental aggressors and transepidermal water loss.”

Magnesium for skincare: a natural anti-inflammatory powerhouse

The benefits of magnesium extend to skin repair and hydration, thanks to its ability to regulate keratinocyte differentiation and calcium balance in the skin.

Yilmaz notes, “This balance is crucial for maintaining healthy skin barrier integrity and overall skin vitality.” The mineral also plays a vital role in collagen synthesis, essential for skin elasticity and minimising signs of ageing.

The role of magnesium in stress relief, sleep and skin renewal

When taken as a supplement, magnesium indirectly benefits skin health by supporting stress regulation and restorative sleep.

“The processes that happen during a good night’s sleep are the ultimate skin health boosters,” explains Perretta. “Blood flow to the skin increases, delivering essential nutrients, while cell renewal peaks.”

Pinnock highlights just how quickly magnesium can influence stress-related symptoms. “Something like anxiety – 30 minutes,” he says. “Sleep effects, likewise really.”

Magnesium’s ability to activate vitamin D further enhances skin cell growth and repair, contributing to a brighter, healthier complexion.

Are we all running low on magnesium?

Magnesium deficiency is far more common than many people realise.

“In terms of how common it is – incredibly common,” says Pinnock. “In fact, it is second only to vitamin D in terms of deficiency in this part of the world.”

He points to several modern factors contributing to this. “Firstly, the major source of magnesium at any meaningful concentration in our diets is leafy greens… then, on top of that, the quality of the soils that these foods are grown in will have a major impact too.”

Intensive farming practices, combined with increased stress levels, create a perfect storm. “Magnesium is rapidly utilised during the stress response,” Pinnock explains, noting its role in muscle contraction, neurotransmitter production and stress-related protein synthesis.

Signs of low magnesium to watch for

Deficiency symptoms can be varied and non-specific, but there are some patterns professionals may notice.

“Here are a few that could point to there being an issue,” says Pinnock. “Muscle cramps, especially post exercise. Tension headaches. Irritability. Poor recovery from stressful events. Excessive anxiety and fatigue (although persistent fatigue is always a red flag that must be referred).”

Perretta also highlights that many people rely heavily on ultra-processed foods, which often have poor nutrient profiles, increasing the likelihood of mineral shortfalls.

Who can benefit from magnesium?

Magnesium is a versatile ingredient that benefits a wide range of skin types and lifestyles.

“Its calming and anti-inflammatory properties make it ideal for sensitive and inflammatory conditions like rosacea, eczema and atopic dermatitis,” says Yilmaz. It can also help oily skin by regulating sebum production, minimising acne breakouts.

According to Pinnock, there are few demographic differences in need. “There doesn’t seem to be a huge difference,” he says, noting that whole-food vegans tend to fare slightly better due to higher plant intake.

Understanding different forms of magnesium

Not all magnesium is the same, and different forms can offer distinct benefits.

“The four major ones on the market are: magnesium citrate, magnesium malate, magnesium threonate and magnesium glycinate,” explains Pinnock.

“Magnesium citrate is a very rapidly absorbed form but I only ever give it to patients that have mild constipation,” he says, warning that excess can cause digestive upset.

“Magnesium malate is the best option for fatigued patients as it really does elevate ATP production in comparison to others.”

“Magnesium threonate can cross the blood brain barrier more efficiently,” making it particularly useful for chronic stress and mental overload.

“Magnesium glycinate is the the sleep champion,” says Pinnock. Bound to the amino acid glycine, it supports relaxation while also helping to lower body temperature, a key part of the sleep cycle.

Safety considerations for supplementation

While magnesium is generally safe, therapists should be mindful of dosage and form.

“Don’t overdo it with magnesium citrate,” cautions Pinnock. “That will cause very unpleasant digestive cramps and diarrhoea.”

He adds that the main contraindication is blood pressure medication. “Magnesium does lower blood pressure as it causes the vessel walls to relax. Patients on anti-hypertensive drugs need to stick to the lower end of the dosage range – say 400mg/daily.”

How to use magnesium in professional treatments and retail

Its multifaceted benefits make it an easy addition to both treatment menus and retail ranges.

In professional settings, magnesium is ideal for calming facials, post-treatment care and full-body therapies.

Yilmaz suggests, “Magnesium-infused masks or serums can be used for hydration, while body treatments and wraps benefit from its anti-inflammatory and muscle-relaxing effects.”

For retail, magnesium-enriched products like bath soaks, oils and creams are increasingly popular.

Magnesium sulphate (Epsom salt) is a staple for detoxifying and relaxing baths, while magnesium chloride is effective for topical applications targeting inflammation and hydration.

Supplements also offer a retail opportunity. “Magnesium citrate and bisglycinate are recommended for sleep and anxiety, while magnesium malate supports energy production,” says Perretta. 

Challenges in formulating with magnesium and how to overcome them

Dr Jurist says that formulating topicaln products with magnesium can be complex due to its low absorption rate through the skin.

“Manufacturers must be creative, using higher concentrations, encapsulation or penetration enhancers to deliver results that can be felt and seen almost immediately,” he explains. 

What’s next for magnesium?

Looking ahead, Sera points to emerging research around bone health. “There is some research going on regarding magnesium and vitamin D pairing in osteoporotic patients,” he says. “This is early stage though from what I am aware.”

As understanding continues to deepen, magnesium’s place in professional beauty and wellness looks set to strengthen rather than fade.

Magnesium FAQs

What does magnesium do for the skin?

Magnesium supports skin health by helping to regulate inflammation, support collagen production and maintain the skin barrier. It plays a role in calming inflammatory pathways linked to conditions such as acne, eczema and rosacea, while also contributing to wound healing and overall skin resilience.

Is magnesium good for acne and inflammatory skin conditions?

Yes. Magnesium’s anti-inflammatory properties can help reduce redness and irritation associated with acne and other inflammatory skin conditions. By supporting enzymatic processes involved in healing and collagen formation, it may aid recovery when used as part of a wider, well-balanced treatment approach.

How does magnesium help with stress and sleep?

Magnesium helps regulate the nervous system by supporting neurotransmitters involved in relaxation and stress response. Adequate magnesium levels are associated with improved sleep quality, reduced anxiety and better recovery from physical and emotional stress, all of which indirectly benefit skin health.

What are the signs of magnesium deficiency?

Common signs of magnesium deficiency may include muscle cramps, tension headaches, irritability, anxiety, fatigue and poor stress tolerance. Because symptoms can be non-specific, persistent or severe issues should always be referred to a healthcare professional.

Why is magnesium deficiency so common today?

Modern diets often contain fewer magnesium-rich foods, such as leafy green vegetables, while intensive farming practices have reduced soil mineral content. Increased stress levels also raise magnesium requirements, as the mineral is rapidly used during the stress response.

Which foods are high in magnesium?

Leafy green vegetables, nuts, seeds, wholegrains and legumes are among the richest dietary sources of magnesium. However, many people struggle to consume these foods consistently enough to meet optimal intake levels.

What’s the difference between magnesium citrate, glycinate and malate?

Different forms of magnesium are used for different purposes. Magnesium citrate is rapidly absorbed but can affect digestion, magnesium malate is often used to support energy production, and magnesium glycinate is commonly associated with relaxation and sleep support. All forms provide magnesium, but their additional benefits vary.

Can magnesium be absorbed through the skin?

Topical magnesium can be absorbed to some extent, although absorption depends on formulation, concentration and skin condition. While research is ongoing, many professional treatments use topical magnesium for its calming, anti-inflammatory and muscle-relaxing effects.

Is topical or oral magnesium better for skin health?

Topical magnesium may support local skin comfort and inflammation, while oral magnesium works systemically by supporting sleep, stress regulation and cellular repair. In professional beauty, the two approaches are often considered complementary rather than interchangeable.

How quickly does magnesium supplementation work?

Some effects, such as relaxation or reduced anxiety, may be noticed relatively quickly, while improvements in energy levels can take several days. Longer-term benefits, such as bone health support, typically require consistent intake over several months.

Is magnesium safe for everyone?

Magnesium is generally safe when used appropriately, but excessive intake can cause digestive upset. Individuals taking blood pressure medication should be cautious, as magnesium can lower blood pressure, and should remain within recommended dosage ranges.

Why should beauty professionals understand magnesium?

Understanding magnesium allows beauty professionals to take a more holistic view of skin health, stress and recovery. It supports informed treatment choices, more meaningful retail conversations and better alignment with the growing demand for integrated beauty and wellness approaches.