Magnesium Is Having a Moment on TikTok—But Is It Safe for Teens?

From “Sleepy Girl Mocktails” to colorful gummies, magnesium is having its moment in the TikTok spotlight. Teens are taking notice, and some might be considering turning to the supplement for more restful sleep, less anxiety, and better gut health. But does the latest wellness trend live up to the hype? And, more importantly, is it safe for teens to consume?

Here, experts help break down what magnesium really does, how much teens actually need, and whether supplements are the right choice for their growing bodies. 

What Are Magnesium Supplements Typically Used For?

Magnesium is a mineral that powers many of the body’s essential processes. It plays a crucial role in regulating muscle and nerve function, supporting strong bones, making energy, and maintaining stable blood pressure and blood sugar levels. Most of us are able to get enough magnesium naturally through foods like leafy greens, nuts, seeds, and whole grains.

Magnesium supplements are commonly used for those with a deficiency, and for treating pregnancy complications like preeclampsia and eclampsia. Some research also suggests that magnesium may help with insomnia, anxiety, muscle soreness, constipation, asthma, and diabetes prevention.

Migraines and headaches can also be treated using magnesium, says Whitney Linsenmeyer, PhD, RD, LD, spokesperson for the Academy of Nutrition and Dietetics. “The research is limited, but the American Academy of Neurology and the American Headache Society’s guideline is that magnesium therapy is probably effective for migraine prevention.”

Timothy Ashley, MD, MPH, FAAP, Internal Medicine and Pediatrics at Duke Primary Care, adds, “Some diseases, like kidney and intestinal disorders, can cause low magnesium. We might recommend a magnesium supplement alongside other medical treatments.”   

                                                                                                                                                                                       

Why Has Magnesium Become So Popular?

“Nutrients come in and out of vogue in our society,” notes Dr. Linsenmeyer. “Magnesium is having a moment right now, perhaps because it is an important nutrient in supporting common health concerns among teens, [like] sleep, anxiety, and PMS.”

Some of the most popular health claims on social media credit magnesium for better mood, fewer cramps, sounder sleep, and less anxiety—all of which might sound appealing to growing teens. 

For example, the “Sleepy Girl Mocktail” recipe is one of the most popular magnesium-related trends on TikTok, promising a more restful night’s sleep by drinking a mix of pure tart cherry juice, a tablespoon of magnesium glycinate powder, and sparkling water. Magnesium glycinate capsules are also used for sleep and anxiety.

On the other hand, magnesium citrate usage is trending for an entirely different reason: constipation relief. Many users have posted about their lack of bowel movements and how drinking magnesium citrate went above and beyond (sometimes too far) to get them back on track. 

You’ll also find plenty of doctor and dietician accounts explaining the benefits of magnesium, creating a sense of trust with followers—especially teens. A recent survey of 2,000 American adults from CharityRX (a discount pharmacy service) revealed that 33 percent of Gen Zers turn to TikTok and 44 percent use YouTube for medical advice before consulting doctors.

Are Magnesium Supplements Safe for Teens?

Magnesium supplements are considered safe, but they’re typically not necessary for teens, says Dr. Ashley. “Most teens will get enough magnesium in their diets to avoid deficiency. The current magnesium trend is about taking it as a medicine, beyond dietary needs,” he says. “A relatively small group of teens takes supplements on a regular basis. I think it’s more common for teenagers to try things for a little while, especially if they’re responding to social media trends.”

Necessity aside, there is currently not enough research to understand how effective magnesium supplements are for teens, specifically. While there are some studies that suggest magnesium can help improve sleep and ease premenstrual symptoms such as cramps, headaches, and irritability, the research is mixed and applies mainly to older age groups.

“Most of the research on magnesium supplementation is with adults,” says Dr. Linsenmeyer. “It is not safe to assume that any potential benefits in adults would extend to teens. High-quality studies are needed to include this specific population.” 

Magnesium Side Effects and Risks

Dr. Linsenmeyer explains that the recommended daily allowance (RDA) of magnesium for children aged 9 to 13 is 240 mg per day. From ages 14 to 18, males need around 410 mg each day, while females need about 360 mg. 

Higher intake levels from food alone aren’t a concern since the body can simply flush out any extra through urine—but supplements should be limited to 350 mg per day. Taking more than that increases the risk of some pretty unpleasant side effects, including: 

• Diarrhea
• Nausea
• Abdominal cramping
• Low blood pressure
• Electrolyte imbalances
• Sleepiness 

In rare cases, Dr. Ashley adds that high doses of magnesium can cause life-threatening problems such as paralysis and cardiac arrest.

Dr. Linsenmeyer also points out that many magnesium supplements have not been evaluated by the U.S. Food and Drug Administration (FDA). “In other words, a magnesium supplement can include claims such as ‘improves sleep’ right on the front of its packaging, without evidence to support such a claim,” she explains.

To choose a higher-quality dietary supplement, she recommends looking for those with the United States Pharmacopeia (USP) labeling, which is a third-party entity that reviews supplements, their packaging, and the facilities where they are prepared.

More importantly, there are always alternatives to magnesium supplements, and Dr. Linsenmeyer recommends starting with your teen’s diet: “A safer approach is to ensure adequate magnesium intake is from whole food sources that do not present a risk for toxicity. Top food sources of magnesium include pumpkin seeds (156 mg per ounce), almonds (80 mg per ounce), spinach (78 mg per half cup cooked), and beans (60 mg per half cup cooked).”

For sleep, Dr. Ashley emphasizes the importance of good sleep hygiene—things like sticking to target bedtime and wake-up times, avoiding screens before bed, and cutting down caffeine in the late-afternoon hours. To ease anxiety, he recommends relaxation techniques (yoga, meditation, etc.), and that serious or lasting anxiety should be evaluated by a pediatrician.

The Takeaway

Magnesium may be having a moment on TikTok, but in reality, the majority of teens can maintain healthy magnesium levels naturally through foods like leafy greens, nuts, seeds, and whole grains. And since research on supplements for teens is still limited, experts say food should be the first choice, with supplements used only when recommended by a health care professional.

If your teen expresses interest in magnesium supplements (or any dietary supplement), Dr. Ashley considers it a good opportunity to create open communication and empathy: “This is a great chance to talk about it with them,” he says. “What do they think will improve if they take magnesium? Are they having a problem we didn’t know about? Do they know about the risks? Can we help with a different approach?” Taking your teen and their request seriously can build trust while guiding them toward a path that’s right for them.