The Benefits of Magnesium: why it matters and how to get enough

Magnesium is one of those essential minerals that doesn’t get nearly as much attention as it deserves. Yet, it plays a vital role in more than 300 biochemical reactions in the body — from supporting muscle and nerve function to maintaining energy levels, heart rhythm, and even mood. Despite its importance, many people in the UK don’t get enough magnesium from their diet alone, which is where supplements can make a real difference.

Why You Might Need a Magnesium Supplement

Modern diets, stress, and certain medications can all deplete magnesium levels. Processed foods, which make up a large portion of many people’s diets, contain far less magnesium than whole foods. Symptoms of low magnesium can be subtle at first — fatigue, muscle cramps, poor sleep, and mood changes — but over time, deficiency can impact heart health, bone strength, and overall wellbeing.

A magnesium supplement can help restore balance, particularly for those who:

• Struggle with sleep or anxiety

• Experience regular muscle cramps or tension

• Have high stress levels

• Consume a diet low in leafy greens, nuts, and seeds

• Drink large amounts of coffee or alcohol (both can reduce magnesium levels)

Magnesium and Bone Health

When we think of strong bones, calcium and vitamin D are usually the first nutrients that come to mind — but magnesium is just as vital. It helps regulate calcium levels in the body and is essential for converting vitamin D into its active form, which allows calcium to be absorbed effectively. Without enough magnesium, calcium can’t be properly used to build and maintain healthy bones. In fact, research has linked low magnesium intake to reduced bone density and an increased risk of osteoporosis over time.

Understanding the Different Forms of Magnesium

Not all magnesium supplements are created equal. The type of magnesium compound used affects how well it’s absorbed and how it behaves in the body. Here are three of the most beneficial and well-tolerated forms:

Magnesium Glycinate

Magnesium glycinate is a highly bioavailable form, meaning it’s easily absorbed by the body. It’s made by combining magnesium with glycine, an amino acid that supports relaxation and sleep. This form is gentle on the stomach and less likely to cause digestive upset. It’s often recommended for people dealing with stress, anxiety, or insomnia.

Best for: Relaxation, better sleep, calmness, and overall absorption.Bonus: Gentle on digestion — suitable for long-term use.

Magnesium Citrate

Magnesium citrate is another popular and well-absorbed form, made from magnesium and citric acid. It has a mild natural laxative effect, which can be helpful for those who experience constipation. Because it’s efficiently absorbed, it’s also a good general option for supporting energy levels, muscle recovery, and bowel regularity.

Best for: Energy, muscle recovery, and digestion support. Note: May cause loose stools in higher doses.

Magnesium Taurate

Magnesium taurate combines magnesium with the amino acid taurine, known for supporting heart health and the nervous system. This form can help stabilise blood pressure, promote a calm mood, and improve cardiovascular function. It’s particularly suitable for those who want to support heart rhythm and reduce stress-related tension.

Best for: Heart health, focus, and nervous system balance.Bonus: Gentle and non-laxative.

Magnesium in Foods

While supplements can help fill nutritional gaps, it’s always best to start with a magnesium-rich diet. Whole, unprocessed foods are the best natural sources. Here are some of the top options:

• Leafy greens: spinach, kale, Swiss chard

• Nuts and seeds: almonds, cashews, pumpkin seeds, sunflower seeds

• Whole grains: brown rice, oats, quinoa

• Legumes: black beans, chickpeas, lentils

• Fish: mackerel, salmon

• Avocado, bananas, and dark chocolate (yes, really!)

Final Thoughts

Magnesium is one of the body’s quiet powerhouses — vital for relaxation, heart health, strong bones, and energy production. Whether you’re looking to improve sleep, ease muscle tension, or simply support your overall wellbeing, ensuring you have enough magnesium is key. A combination of magnesium-rich foods and the right supplement — such as magnesium glycinate, citrate, or taurate — can help you feel your best, naturally.