Magnesium is one of the most popular and widely used supplements and for good reason too! It plays a vital role in over 300 enzyme processes in our bodies. It is a brilliant foundational supplement on its own or taken alongside other vitamins or supplements.
But, what does magnesium do for the body? Our expert practitioners have tailor-made this guide to help you understand the benefits of taking magnesium supplements, the risks to be aware of and how to safely achieve a balanced and effective magnesium intake.
What is Magnesium?
Magnesium is a naturally occurring mineral which is crucial to our overall health, and nutrition. It provides essential support for hundreds of our body’s biochemical processes, from energy production and bone health to supporting regulation throughout our bodies. It occurs naturally and is, as such, found in a selection of food types and groups.
Is Magnesium Good for You?
Yes. Magnesium is not only good for you, but essential for the healthy function of our bodies. However, as we will discuss further on; too much magnesium can have negative impacts on your health so achieving the right balance of your intake is essential.
What Are the 5 Main Functions of Magnesium?
Magnesium is involved in over 300 of the processes and reactions that keep our bodies functioning. However, there are 5 primary functions associated with magnesium:
| Function | How Magnesium Supports This |
| Bone Health | Over half of the body’s total magnesium is stored in the bones, making magnesium an essential contributor to overall bone health |
| Nerve and Muscle Health | As a calcium blocker, magnesium helps support our muscle function and prevent discomfort and complications |
| Energy Production | Magnesium plays an essential role in converting food into energy, helping with both energy production and metabolic processes |
| Cardiovascular health | Magnesium helps support cardiovascular by contributing to regular heart rate and blood pressure |
| Cell Repair and Regeneration | Magnesium is crucial for the function of all living cells in our bodies, and for the repair and production of new cells |
The Benefits of Magnesium
Although magnesium generally supports 5 of the body’s systems, there are several types of magnesium such as magnesium glycinate and magnesium citrate. Given the various types available, the primary benefits of magnesium will vary from type to type. So, understanding which magnesium is best for your symptoms or struggles, will help you work towards achieving your health goals.
| How this helps | Magnesium Glycinate | Magnesium Citrate | Magnesium Malate | Magnesium L-threonate |
| Sleep: Magnesium helps with sleep quality by aiding in general relaxation; relaxing the nervous system and muscles ready for rest. It contributes to sleep regulation by helping the body produce melatonin, the hormone responsible for helping us fall asleep and maintaining our sleep-wake cycles | ✔ | ✔ | ✔ | |
| Anxiety and Mood: Magnesium has been reported to help with the symptoms of anxiety and stress as it supports inhibitory neurotransmitters which help regulate mood and relaxation in the brain | ✔ | ✔ | ||
| Muscle Health: Magnesium acts as a calcium blocker in the nervous and muscular systems helping promote normal function in these areas and reduce the rate of cramps, muscle spasms and tension in the muscles | ✔ | ✔ | ||
| Bone Health: Magnesium helps support overall bone health by helping the body deposit calcium to both the bones and the teeth | ✔ | |||
| Cardiovascular Health: Magnesium supports cardiovascular health in multiple ways, from regulation of heart rate to maintaining healthy blood pressure levels. Long term this helps reduce the risk of stroke and heart complications | ✔ | ✔ | ||
| Endocrine Health: Magnesium has been reported to help regulate blood sugar levels thanks to its involvement in insulin function | ✔ | ✔ | ||
| Migraines: Magnesium may help reduce both the frequency and severity of migraines for people who suffer with these routinely. | ✔ | |||
| Constipation: Magnesium can help the body draw water into the intestines helping prevent constipation by softening stool | ✔ | |||
| Digestive Health: Magnesium can help support enhanced activity in the gut resulting in movement in the gut and better digestion | ✔ | |||
| Chronic Pain Support: Magnesium has been reported to support pain management in chronic pain conditions such as fibromyalgia | ✔ | |||
| Cognitive Health: Magnesium can support brain function improving memory and learning, mental sharpness and helping combat age related cognitive impacts | ✔ | |||
| Menopause: Magnesium can support in the relief of symptoms associated with menopause such as poor sleep, mood fluctuations and reduced bone health | ✔ | ✔ | ✔ |
The Side Effects of Magnesium
As well as supporting our bodies across the spectrum, even with normal consumption, magnesium can in rare cases present side effects that should be considered. The most common, non serious magnesium side effects are:
- Nausea
- Dizziness
- Abdominal discomfort (typically from taking low quality, poorly absorbed types such as magnesium oxide)
- Diarrhea
Other more serious side effects can be a sign of magnesium toxicity, such as:
- Breathing difficulties
- Heart arrhythmia
If you find yourself experiencing any of these symptoms, stop taking this supplement and consult your doctor or healthcare practitioner for further advice.
Magnesium Deficiency Symptoms
As an essential mineral, our bodies need certain levels of magnesium in order to perform their functions efficiently. Low magnesium symptoms can help identify the issue and make lifestyle choices to help support these. If you are experiencing the following symptoms, it might be time to consider your magnesium intake and discuss this with your medical practitioner to determine the right solution.
- Muscle cramps
- Trapped nerves or twitching in the muscles/nerves
- Fatigue
- Irregular heartbeat or palpitations
- Loss of appetite and nausea
- Numbness or tingling
Getting Enough Magnesium
There’s no denying that magnesium is a nutritional powerhouse for our bodies, but striking the right balance in your intake is essential to ensuring you reap the benefits. Our bodies only need so much magnesium, too little won’t support your body in the areas needed and too much can cause serious harm to your body.
How Much Magnesium Do You Need?
Our in-house practitioner Josephine Smith, BsC Health Science, explains that most adults tolerate up to 350 mg/day supplemental magnesium, although practitioners often recommend 200–400 mg/day, adjusting based on bowel tolerance and individual symptoms.
She continues to say however, that some conditions impact the recommended intake for magnesium. So, it’s a good idea to familiarise yourself with these when taking this to address any symptoms associated with these conditions.
Menopausal & Perimenopausal Women
Symptoms of menopause such as hormonal fluctuations, sleep disruption, mood changes, and increased cardiovascular risk can all raise magnesium demand. Magnesium also plays a role in bone density, which becomes more important as oestrogen falls.
The recommended supplemental dosage for menopause is 200–350 mg/day, often using magnesium glycinate or threonate for sleep, mood, and nervous-system support.
Pregnant Women
Pregnancy increases magnesium requirements for fetal development, blood pressure regulation, glucose metabolism, and muscle and nerve function.
The standard dietary recommendations with GP/midwife approval, are approximately 350 mg/day with a supplemental range of 100–200 mg/day typically recommended in addition to dietary intake. Often magnesium citrate or magnesium glycinate are recommended as these can help with cramping and sleep disturbances which are common in pregnancy.
Vegans & Plant-Based Diets
Plant-based diets can be rich in magnesium, but absorption may be reduced due to phytates present in plant-based foods.
The recommended supplemental range is between 150–300 mg/day, depending on symptoms such as fatigue, muscle tension, and sleep issues.
People With High Stress, Anxiety, or Poor Sleep
Stress depletes magnesium rapidly. Practitioners often consider magnesium deficiency as a cause first when supporting adrenal function or nervous-system regulation.
The recommended supplemental range is between 200–400 mg/day, typically recommending magnesium glycinate or magnesium threonate.
High Blood Pressure (hypertension)
Magnesium supports vascular relaxation and is frequently used to support cardiovascular balance, alongside appropriate lifestyle modifications.
The recommended supplemental range for hypertension is between 200–350 mg/day, usually split into two doses for better tolerance.
Please note, that regardless of condition magnesium supplementation is not a substitute for medical treatment. Individuals with these diagnoses should consult their health care providers to discuss magnesium intake for their individual circumstances. Individuals with kidney disease should also avoid magnesium supplementation unless advised and supervised by a medical professional.
What is Magnesium Toxicity?
It is worthwhile familiarising yourself with the symptoms of magnesium toxicity, as while unlikely it’s important we give you all the facts to help you achieve your health goals with peace of mind. If you experience any of the following, contact your health care provider and stop any supplementation to prevent further effects.
- Hypotension (high blood pressure)
- Vomiting
- Difficulty passing urine or retaining urine
- Lethargy
- Muscle weakness
- Breathing difficulties or irregularities
Magnesium and A Balanced Diet
A balanced diet should be the main source of magnesium intake and lifestyle changes in this area should be prioritised; as supplements are only designed to support a healthy diet, not replace this. However, if you are still concerned about your magnesium intake; it could be time to consider magnesium supplements.
Including the following in your diet may help you achieve more sufficient magnesium intake:
- Soy products
- Wholegrains
- Fruit (bananas, avocados, figs, blackberries, apricots)
- Green leafy vegetables
- Legumes, seeds and dried beans
How to Take Magnesium Supplements
Most forms of magnesium are highly bioavailable, meaning they are easily absorbed into your system with little to no side effects. However, there are ways to maximise the benefits of your intake by adapting the way you take your supplements.
- Take alongside food to reduce abdominal bloating, nausea or stomach upset
- Swallow with water to ensure maximum absorption
When To Take Magnesium
The optimal time to take magnesium will depend on the type you are taking and your overall health goals.
For Sleep Support:
- Take in the evening to support the natural sleep processes
For Energy Production:
- Take in the morning to experience the benefits during the day
Supplements Backed By Science
Supplement Hub is a unique alternative to other supplement retailers thanks to our in-house team of practitioners. Our expert team helps hand-pick the supplements in our collection ensuring these are backed by science to contribute positively to your health goals. We only stock trusted brands such as Designs for Health, Vital Nutrients and Wild Nutrition, all of which have been assessed and backed by our in-house medical experts.
