11 Supplements Indians Actually Need

6. Magnesium — a quiet shortfall that affects sleep and muscles

Magnesium is involved in hundreds of body processes, from muscle relaxation to sleep and blood-sugar regulation. Many people don’t get the recommended intake because refined grains and polished rice are low in magnesium compared with whole grains, millets, nuts and seeds. Low magnesium can show as muscle cramps, restless sleep or mild anxiety. Supplements come in forms such as magnesium citrate, glycinate and oxide; glycinate is often gentler on the stomach and better for sleep support. As with other minerals, check with a healthcare professional before starting supplementation—magnesium can interact with certain medicines and, at high doses, cause diarrhoea. For culturally familiar fixes, adding roasted chana, sesame seeds, or a sprinkle of crushed almonds to meals boosts magnesium without pills. Supplements are useful when dietary measures don’t close the gap, especially for people who travel frequently or follow restricted diets.