Magnesium and zinc are heavily marketed for stress, sleep and cognitive support. Social media and influencer culture amplify anecdotal benefits, particularly around “magnesium for anxiety” and “zinc for focus”.
While many adults have suboptimal magnesium intakes, links between marginal inadequacy and clinical symptoms are not always clear. Magnesium supplementation may benefit individuals with low intake, muscle cramps or constipation, depending on formulation.
Prolonged zinc intake above the recommended dietary intake (RDI) level can impair copper absorption, leading to anaemia, neutropenia and neurological complications. Gastrointestinal side effects are also common.
As dietitians, we assess dietary intake before recommending supplementation. If zinc is used, we advise limiting both dose and duration and avoiding long-term unsupervised use.
