Why Magnesium is one of the most important minerals for health.
Magnesium is often referred to as a “foundational mineral” because it is involved in hundreds of vital processes throughout the body. From energy production and muscle function to sleep, stress regulation, hormones, and heart health, magnesium plays an essential role in maintaining overall wellbeing.
Despite its importance, many people are not getting enough magnesium through diet and lifestyle alone. Modern stress levels, processed foods, poor soil quality, digestive issues, and certain medications can all contribute to low magnesium levels.
In this blog, we’ll explore why magnesium matters, signs of deficiency, the best food sources, different types of magnesium supplements, how to choose the right form, and why this powerful mineral supports everything from stress resilience to hormonal balance.
What Does Magnesium Do in the Body?
Magnesium is required for over 300 biochemical reactions in the body. It works behind the scenes to support almost every major system.
1. Energy Production
Magnesium is essential for producing ATP — the body’s main energy molecule. Without magnesium, our cells struggle to create and use energy efficiently.
Low magnesium levels may contribute to:
- Fatigue
- Low energy
- Poor exercise recovery
- Reduced resilience to stress
If you constantly feel drained despite adequate sleep and nutrition, magnesium status may be worth considering.
2. Muscle and Nerve Function
Magnesium helps muscles contract and relax properly while also supporting healthy communication between the brain, nerves, and muscles.
This is why magnesium is often associated with support for:
- Muscle cramps
- Tight or tense muscles
- Twitching or spasms
- Restless legs
- Recovery after exercise
Stress can increase muscle tension and also deplete magnesium stores, creating a cycle where low magnesium contributes to further tension and discomfort.
3. Magnesium, Stress & the Nervous System
Magnesium is sometimes called “nature’s relaxant” because it helps regulate the nervous system.
It supports the balance of neurotransmitters involved in calmness and relaxation while helping regulate the body’s stress response.
Low magnesium levels may be linked with:
- Feeling wired but tired
- Anxiety and irritability
- Difficulty relaxing
- Increased stress sensitivity
- Poor resilience during busy or emotionally demanding periods
Chronic stress can also increase magnesium depletion, meaning stress both lowers magnesium and increases the body’s need for it.
4. Sleep Support
Magnesium may help support better sleep by:
- Relaxing muscles
- Calming the nervous system
- Supporting melatonin regulation
- Helping quiet an overactive mind
People with low magnesium levels may experience:
- Difficulty falling asleep
- Light or broken sleep
- Restless sleep
- Waking during the night
While magnesium is not a magic cure for sleep issues, ensuring adequate intake can be an important part of a holistic sleep-support approach.
5. Bone Health
Around 50–60% of the body’s magnesium is stored in the bones.
Magnesium works alongside calcium and vitamin D to support:
- Bone density
- Bone strength
- Proper calcium balance
Interestingly, calcium often receives all the attention when it comes to bone health, but magnesium is equally important for healthy bone metabolism.
6. Heart Health & Blood Pressure
Magnesium helps support:
- Normal heart rhythm
- Blood vessel relaxation
- Healthy blood pressure regulation
- Circulation
Low magnesium levels have been associated with increased cardiovascular stress and may contribute to palpitations in some individuals.
7. Blood Sugar Balance & Metabolic Health
Magnesium is involved in glucose metabolism and insulin function.
Research suggests that low magnesium levels may be associated with:
- Blood sugar imbalance
- Insulin resistance
- Increased cravings
- Metabolic health challenges
Supporting magnesium intake through whole foods can be an important part of a balanced lifestyle approach to metabolic health.
8. Hormones, PMS & Migraines
Magnesium can also play a supportive role in hormonal wellbeing.
Some people find magnesium helpful for:
- PMS symptoms
- Period cramps
- Mood changes
- Hormonal headaches
- Migraines
Magnesium may help by supporting muscle relaxation, nervous system regulation, and inflammatory balance.
Signs You May Be Low in Magnesium
Magnesium deficiency can sometimes be difficult to identify because symptoms may be subtle or overlap with other health concerns.
Possible signs include:
- Muscle cramps or twitching
- Fatigue
- Poor sleep
- Anxiety or irritability
- Headaches or migraines
- Constipation
- Heart palpitations
- Increased stress sensitivity
- Muscle tension
- Low energy
It’s important to remember that these symptoms can have many causes, so professional guidance may be helpful if symptoms persist.
Why Are So Many People Low in Magnesium?
Several modern lifestyle factors may contribute to low magnesium intake or increased magnesium depletion, including:
- High stress levels
- Processed foods
- Excess sugar and alcohol
- Poor digestive health
- Certain medications
- Intensive exercise
- Poor sleep
- Low vegetable intake
Even healthy individuals may struggle to meet optimal magnesium needs consistently.
Magnesium Rich Foods
One of the best ways to support magnesium levels is through a nutrient dense whole food diet.
Excellent food sources include:
- Pumpkin seeds
- Almonds and cashews
- Spinach and leafy greens
- Beans and lentils
- Whole grains
- Avocados
- Dark chocolate
- Tofu
- Bananas
A food first approach is always ideal where possible, as whole foods provide additional supportive nutrients and fibre.
The Different Types of Magnesium
Not all magnesium supplements are the same. Different forms may be better suited to different needs.
Magnesium Glycinate
Often used for:
- Relaxation
- Stress support
- Sleep
- Muscle tension
This form is generally well absorbed and gentle on digestion. It is the form I will normally recommend in clinic.
Magnesium Citrate
Often used for:
- Constipation support
- Digestive regularity
This form may have a mild laxative effect. I prefer to use Glycinate in these circumstances, as all forms of magnesium will draw water into the bowels and relive constipation.
Magnesium Malate
Sometimes chosen for:
- Energy support
- Muscle recovery
- Fatigue
Magnesium Oxide
A less absorbable form commonly found in cheaper supplements. It is sometimes used for digestive support but may be less effective for raising magnesium levels overall.
Understanding Elemental Magnesium
When choosing a magnesium supplement, one of the most important things to understand is the difference between the total compound weight and the elemental magnesium amount.
Magnesium supplements are attached to another substance to help the body absorb and utilise them properly.
For example:
- Magnesium glycinate = magnesium + glycine
- Magnesium citrate = magnesium + citric acid
- Magnesium malate = magnesium + malic acid
The full weight listed on the front of a supplement includes both the magnesium and the substance attached to it.
So if a supplement says:
“Magnesium Glycinate 1000mg”
…that does not mean you are getting 1000mg of actual magnesium.
You may only be getting around:
100–200mg of elemental magnesium
The rest of the weight comes from the glycine it is bound to.
Why Elemental Magnesium Matters
Elemental magnesium tells you:
- How much actual magnesium your body is receiving
- Whether you are getting an effective dose
- How to compare different forms accurately
Without checking the elemental magnesium amount, supplements can appear much stronger than they really are.
Simple Example
Supplement A:
“Magnesium Glycinate 1000mg”
→ Provides 120mg elemental magnesium
Supplement B:
“Magnesium Citrate 500mg”
→ Provides 200mg elemental magnesium
Even though Supplement A looks “bigger,” Supplement B actually provides more magnesium.
Why Different Forms Contain Different Amounts
Different magnesium forms contain different percentages of elemental magnesium because the attached compounds weigh different amounts.
For example:
- Magnesium oxide contains a high percentage of magnesium but is often less absorbable
- Magnesium glycinate contains less elemental magnesium by weight but is usually gentler and better absorbed
This is why more milligrams does not always mean better.
When Is the Best Time to Take Magnesium?
Magnesium is often best taken between meals because it may be absorbed more efficiently when it is not competing with large amounts of other minerals or heavy digestion.
When we eat a meal, especially one rich in fibre, calcium, iron, or zinc, those nutrients can compete for absorption in the digestive system.
Taking magnesium between meals may help:
- Improve absorption
- Reduce competition with other minerals
- Allow the body to utilise it more effectively
- For some people, magnesium taken with a very large meal can also feel heavier on digestion.
Why Many People Take Magnesium in the Evening
Magnesium supports:
- Muscle relaxation
- Nervous system regulation
- Sleep quality
- Stress recovery
This is why many people take it between dinner and bedtime or 1–2 hours after eating, to support relaxation and sleep.
Timing Depends on the Form
Some forms are gentler than others.
For example:
- Magnesium glycinate is usually well tolerated between meals
- Magnesium citrate may be better taken with food for sensitive digestion because it can have a laxative effect
Important Note
The “best” time to take magnesium is ultimately the time you tolerate and remember consistently.
For some people, taking it with food is absolutely fine, especially if they experience nausea or digestive sensitivity on an empty stomach.
So rather than a strict rule, think of taking magnesium between meals as a way to potentially optimise absorption and effectiveness.
How Much Magnesium Do We Need?
In the UK, the recommended daily intake for magnesium is designed to prevent deficiency and support basic health needs.
The UK Reference Nutrient Intake (RNI) is approximately:
- 300mg per day for men
- 270mg per day for women
This amount is intended to:
- Support normal bodily functions
- Prevent deficiency in the general population
- Maintain basic health
However, the RNI is not necessarily the amount needed for optimal wellbeing or for supporting specific symptoms or health concerns.
Requirements can also vary depending on:
- Stress levels
- Activity levels
- Pregnancy
- Sleep quality
- Illness or recovery
- Dietary intake
- Digestive health
What Is a Therapeutic Dose?
A therapeutic dose is a higher, targeted amount used to support a specific health goal or symptom under professional guidance.
Magnesium may be used therapeutically to support:
- Stress and nervous system regulation
- Sleep issues
- Muscle cramps and tension
- Migraines
- PMS symptoms
- Recovery from chronic stress
- Low energy or fatigue
Therapeutic doses are highly individual and depend on factors such as:
- Symptoms
- Diet
- Digestive health
- Stress levels
- Medications
- Lifestyle
- Existing health conditions
- The form of magnesium being used
This is why one person may benefit from 150mg daily, while another may require significantly more support for a period of time.
Why Therapeutic Dosing Needs Professional Guidance
More magnesium is not always better.
A nutritional therapist considers:
- Your symptoms and health history
- Current medications and supplements
- Digestive function and absorption
- Stress load and lifestyle
- The most appropriate form of magnesium
- Potential interactions or contraindications
For example:
- Some forms are better for sleep and nervous system support
- Others are more suited to constipation or muscle recovery
- Certain health conditions may require caution with supplementation
A practitioner also helps ensure supplementation is:
- Safe
- Appropriate
- Individualised
- Part of a wider holistic approach rather than a “quick fix”
Can You Take Too Much Magnesium?
Magnesium from food is generally very safe. However, excessive supplementation may cause:
- Diarrhoea
- Digestive upset
- Nausea
People with kidney disease should always consult a healthcare professional before supplementing with magnesium.
Final Thoughts
Magnesium is one of the body’s most essential minerals, influencing everything from energy and muscle function to stress resilience, sleep, hormones, and heart health.
While supplementation can sometimes be useful, focusing on a whole food, nutrient rich diet alongside stress management, movement, sleep, and nervous system support creates the strongest foundation for long term wellbeing.
When choosing a magnesium supplement, understanding factors such as:
- Elemental magnesium content
- Absorption
- Timing
- Individual needs
- Digestive tolerance
- Supplement form
Can help you make far more informed decisions than simply choosing the highest dose on the label.
Small daily habits can make a significant difference over time and magnesium is one important piece of that bigger wellness picture.
Nutritional Therapy in Exeter & online
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What is Nutritional Therapy?
Nutritional Therapy is a holistic approach to health and wellbeing that focuses on using food and nutrition to support the body's natural healing processes.
I provide personalised nutrition plans tailored to individual needs.
Whether you're looking to improve digestion, boost energy levels, manage weight, improve your nutrition intake, or address specific health concerns. Nutritional Therapy can offer valuable insights and support on your journey to optimal health.
My Nutritional Therapy diploma is held with the School of Health, and I am a registered Nutritional Therapist with the Federation of Nutritional Therapy Practitioners.
What is the difference between a; dietitian, nutritionist and nutritional therapist.
Dietitian's - Dietitian's provide practical guidance to sick individuals to help them make appropriate, healthy choices for a specific medical conditions. They often work as part of a clinical team, including for example doctors, nurses, physiotherapists etc. They take a direct approach to the illness being presented to them, not the body as a whole.
Nutritionists - Registered nutritionists are qualified to provide information and nutrition advice about food and eating habits. They may take a similar approach to a Nutritional Therapist. Nutritionists normally operate out of private practices. Dieticians will normally operate out of the NHS.
In general, nutritionists provide evidence-based information and guidance about the impacts of food and nutrition on the health and wellbeing of humans
Nutritional Therapists - Nutritional therapists practice complementary medicine, taking a holistic approach to the symptoms that are presenting in the body, They provide recommendations for diet and lifestyle to reduce or prevent health issues and illnesses. They work on the belief that the body has underlying nutritional and biochemical imbalances that lead to poor health, including mental health problems.
