Why Magnesium Matters for Your Health
Magnesium is one of those nutrients that quietly works behind the scenes to keep your body running smoothly. It’s a cofactor in over 300 biochemical reactions, supporting everything from energy production and nerve function to muscle health and bone density. In short, without magnesium, our bodies can’t perform at their best.
A lack of magnesium can leave you feeling tired, stressed, or physically depleted. You might notice muscle twitches, irregular heartbeats, or low energy. Long-term deficiency, even if mild, has been linked to serious conditions such as type 2 diabetes, high blood pressure, osteoporosis and cardiovascular disease.
Although severe magnesium deficiency is uncommon, many people have levels that are below optimal. Factors like a diet high in ultra-processed foods, high stress levels, ageing, alcohol consumption, caffeine, fizzy drinks, certain medications, and digestive issues can all reduce magnesium levels.
How Magnesium Works with Other Nutrients
Magnesium doesn’t work in isolation. It needs certain cofactors to be fully effective. Adequate levels of vitamin D, calcium, and selenium are important to support magnesium’s roles in the body. This is a reminder that nutrition is all about balance, and no single nutrient works alone.
Recommended Daily Intake of Magnesium
The amount of magnesium you need depends on age, gender, and lifestyle. For adult men, the Recommended Dietary Allowance (RDA) is 400–420 mg/day, while for women, it’s 310–320 mg/day. Pregnant women, teenagers, athletes, and people with certain medical conditions may require higher intakes.
It’s important not to exceed the recommended dose if taking a supplement. More isn’t always better. Taking too much can disrupt the delicate balance of nutrients in your body and potentially cause other deficiencies.
Choosing the Right Magnesium Supplement
When it comes to magnesium supplements, the type you choose can make a big difference. Magnesium comes in various forms, each with unique benefits and absorption rates:
Magnesium citrate: Well absorbed and supports sleep, muscle health, energy and bowel regularity.
Magnesium malate: Ideal for athletes, supporting muscle function and energy production.
Magnesium glycinate (bisglycinate): A versatile choice for sleep, stress, heart health and muscle support.
Magnesium oxide: Less well absorbed and generally not recommended if your goal is to optimise health.
Selecting the right form of magnesium can enhance its effectiveness, so it’s worth doing a little research before buying.
Timing Your Magnesium Intake
The time of day you take magnesium can also impact its effectiveness:
For sleep: Take about an hour before bedtime to help your body relax.
For energy: Take earlier in the day to support metabolism and muscle function.
By aligning your magnesium intake with your goals, you can make the most of this essential mineral.
Can Diet Alone Provide Enough Magnesium?
While supplements are useful, it’s always best to start with your diet. Magnesium-rich foods not only provide the mineral but also come with other essential nutrients. Here are some top sources of magnesium:
Pumpkin seeds: A 25g portion provides around 65 mg of magnesium.
Chia seeds: Two tablespoons contain about 95 mg.
Spinach: One cup of cooked spinach gives around 150 mg.
Dark chocolate: A 25g portion (70–85% cocoa) can supply 35–68 mg. The higher the cocoa content, the better.
Including a variety of these foods in your daily meals can help maintain optimal magnesium levels naturally.
Magnesium and Lifestyle Factors
Even with a magnesium-rich diet, modern lifestyles can deplete your stores. High stress, excessive caffeine or alcohol, certain medications, and gastrointestinal issues can all contribute to lower magnesium levels. If you identify with any of these factors, a supplement could be a practical addition to your daily routine.
Balancing Diet and Supplementation
Magnesium is essential for sleep, stress management, muscle function, energy production, mood, hormones, heart health, immunity and bones. While diet should always be your first line of defence, supplementation can help fill the gaps, especially if your lifestyle or health needs make it difficult to reach the recommended intake.
When choosing a supplement, pay attention to the form and timing to maximise benefits. And remember, balance is key — magnesium works best in harmony with other nutrients and a healthy lifestyle.
By prioritising magnesium through diet and mindful supplementation, you’re supporting not just one aspect of health but a wide range of bodily functions that contribute to overall wellbeing.
About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.
With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.
As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.
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