If you've been feeling more tired than usual, struggling with muscle cramps, or finding it hard to unwind, you might be one of the many people not getting enough magnesium. The good news is that boosting your magnesium levels is simpler than you might think.
In this guide, we'll explore the benefits of magnesium, the natural sources, and help you work out exactly how much you need to feel your best.
Three key takeaways
Magnesium helps your muscles relax, reduces cramps, and can improve sleep and energy levels.Ā
Take magnesium daily. Your body canāt store it well, so taking it consistently (if you need it) is vital for it to work.Ā
Magnesium-rich foods include dark leafy greens, nuts, seeds, whole grains, and dark chocolate.Ā
What is magnesium, and how does it work?
Magnesium is an essential mineral involved in over 300 processes in your body. It helps convert food into energy, allows your muscles to contract and relax properly, and keeps your nervous system communicating effectively.
Your body holds about 25g of magnesium (roughly five teaspoons), with most stored in your bones and muscles. The tricky bit is that your body can't make magnesium on its own, so you need to get it from food or supplements every day.
Different types of magnesium supplements
Not all magnesium supplements work the same way. Each type has its own strengths depending on what you're looking to improve.
Magnesium chloride
Well absorbed and available in both oral and topical forms. It's often found in magnesium oils and lotions for muscle relief and can be gentler on digestion than other forms.
Magnesium citrate
One of the most popular and affordable forms, it's easily absorbed and commonly used for treating constipation and boosting general magnesium levels. The citric acid also helps prevent kidney stones.
Magnesium glycinate
Bound to glycine, this highly absorbable form helps with relaxation and better sleep. It's one of the gentlest options on the stomach and ideal for correcting a deficiency without any digestive upset.
Magnesium lactate
Produced when magnesium binds with lactic acid, this type of magnesium is easily absorbed and is less likely to cause digestive side effects, making it suitable for those who need larger doses.
Magnesium L-threonate
The newest form, specifically developed to cross the blood-brain barrier more effectively. Early research suggests it may support memory, learning, and cognitive function.
Magnesium malate
Includes malic acid, which plays a role in energy production. It's well absorbed and particularly popular for reducing fatigue and muscle pain, especially in fibromyalgia.
Magnesium orotate
Contains orotic acid, which helps transport magnesium into cells. Though more expensive, it may be particularly beneficial for heart health and athletic performance, with excellent absorption rates.
Magnesium oxide
Contains the highest percentage of elemental magnesium but has poor absorption. It's mainly used for short-term relief of heartburn, indigestion, and constipation rather than correcting a deficiency.
Magnesium sulphate
Better known as Epsom salt, it's typically dissolved in baths for sore muscle relief. When taken orally, it has a strong laxative effect and isn't recommended for treating a deficiency.
Magnesium taurate
Combined with the amino acid taurine, this form may be particularly beneficial for heart health and blood sugar regulation, with both compounds supporting cardiovascular function.
What is the best form of magnesium to take?
āThe best form of magnesium depends on your individual needs. Magnesium glycinate is my top recommendation for most people as it's well absorbed, gentle on the stomach, and particularly effective for sleep and anxiety issues.
āIf you're also dealing with constipation, magnesium citrate serves a dual purpose and offers good value for money. I'd avoid oxide for a deficiency as it's poorly absorbed at just 4%. The newer options like L-threonate look promising for brain health, but are expensive and need more research.
āFor most people, taking glycinate or citrate consistently with meals works brilliantly. Just check with your healthcare provider about interactions if you're on antibiotics or heart medications, as magnesium can affect how these work.ā
Ian Budd, Prescribing Pharmacist at Chemist4U
Top 10 benefits of magnesium
1.Ā Improves sleep quality
Magnesium helps regulate melatonin, your body's natural sleep hormone, and calms the nervous system by binding to GABA receptors. Studies show that people with healthy magnesium levels fall asleep faster, sleep more deeply, and wake less during the night.
2.Ā Reduces muscle cramps and tension
By helping muscles relax after contracting, magnesium prevents painful cramps and spasms. It's particularly effective for night-time leg cramps and exercise-related muscle soreness.
3.Ā Supports heart health
Magnesium helps maintain a steady heartbeat and healthy blood pressure by regulating electrical impulses in the heart. Research says that good levels of magnesium can lower the risk of heart disease, stroke, and irregular heart rhythms.
4.Ā Eases anxiety and stress
Magnesium helps regulate your body's stress response system and neurotransmitters that affect mood. People with healthy magnesium levels typically report feeling calmer and better able to cope with daily stress.
5.Ā Boosts energy production
Every cell in your body needs magnesium to convert food into usable energy. Without enough magnesium, you might feel constantly tired despite getting adequate sleep and nutrition.
6.Ā Prevents migraine headaches
Studies show that taking regular magnesium supplements can reduce migraines by up to 40%. It helps by reducing inflammation, blocking pain-transmitting chemicals, and preventing blood vessels from constricting in the brain.
7.Ā Strengthens bones
Around 60% of your body's magnesium is stored in your bones, where it works alongside calcium and vitamin D to maintain bone density. Having good levels of magnesium is linked to higher bone strength, meaning a lower risk of fractures.
8.Ā Regulates blood sugar
Magnesium helps your body use insulin properly and process sugar from food. When you get enough magnesium (either from food or supplements), your body does a better job at controlling blood sugar levels. This means you're less likely to develop type 2 diabetes.
9.Ā Reduces inflammation
Low magnesium levels contribute to chronic inflammation, which accelerates aging and some diseases. Magnesium supplements can help reduce this inflammation, especially in people with existing health conditions.
10. Improves exercise performance
Magnesium helps move blood sugar into muscles and dispose of lactate that builds up during exercise. Athletes often need 10-20% more magnesium than people who donāt exercise, with supplements improving strength, power, and endurance.
Legumes: black beans, chickpeas, lentils, edamame, kidney beans, pinto beans.
Fish and seafood: mackerel, salmon, halibut, tuna, sardines.
Other good sources: dark chocolate (70-85% cocoa), avocado, banana, natural yoghurt, tofu, figs, sweet potatoes.
How often should you take magnesium?
āSince your body doesnāt store magnesium well, itās a good idea to take it daily. I recommend splitting your dose ā half in the morning and half in the evening ā to improve absorption and minimise any digestion problems. Always take it with food, which helps your body process it more gradually and reduce the chance of side effects.
āFor sleep issues, take your full dose an hour before bedtime. If you experience loose stools with citrate, try every other day initially or switch to glycinate. While you might notice some benefits within a week, itāll take 4-6 weeks of consistent daily use to fully address any magnesium deficiency.ā
Ian Budd, Prescribing Pharmacist at Chemist4U
Can you take too much magnesium?
Yes, but itās uncommon, and itās even rarer from food alone. The easiest way to take too much magnesium is through supplements. Taking more than 350mg of magnesium daily for adults can cause diarrhoea, nausea, and stomach cramps, but these stop when you lower your dose.
When working out how much magnesium you are taking, itās important to look at the amount of 'elemental' magnesium rather than the amount of the compound. For example, 350mg of magnesium is different to 350mg of magnesium glycinate.
Serious toxicity is rare and only happens with extremely high doses (over 5,000mg) or in people with kidney problems who can't flush out excess magnesium. This can cause muscle weakness and an irregular heartbeat.
FAQs
Does magnesium help you sleep?
Yes, magnesium improves sleep by regulating melatonin and calming your nervous system through GABA receptors. Taking 200-400mg of magnesium (contained in magnesium glycinate) an hour before bed helps you fall asleep faster and sleep more deeply.
What is magnesium good for in women?
Magnesium reduces PMS symptoms like cramps and mood swings, prevents pregnancy leg cramps, and eases menopausal symptoms, including hot flushes and sleep issues. It's also effective for menstrual migraines and maintaining bone health.
Is 500g of magnesium too much?
Taking 500mg of magnesium may cause diarrhoea and stomach upset in some people. While the official upper limit is 350mg, many tolerate 400-500mg when split into two doses with food. Start with 200mg and increase gradually.
Which form of magnesium is best for sleep and anxiety?
Magnesium glycinate is best for both ā the magnesium calms your nervous system while glycine promotes deeper sleep. Take 200-400mg an hour before bed for the best results.
Can magnesium be used to help with muscle recovery?
Yes, magnesium aids muscle recovery by helping your muscles relax, reducing inflammation, and clearing lactic acid build-up. Athletes often take 200-400mg of magnesium as citrate or malate after training to reduce soreness.
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