What is magnesium?
From the regulation of blood pressure to energy production, blood sugar balance and even weight management and mood, magnesium’s role in the body is an important one. With such a long list of uses, it’s no surprise it’s the fourth-most abundant mineral in the body, and involved in more than 300 enzymatic reactions.
The benefits of magnesium include:
- Supports bone strength
- May alleviate depression and reduce anxiety
- Maintains cardiovascular health, including heart rhythm
- May alleviate migraines and headaches
- May improve sleep patterns
- May improve pre-menstrual syndrome (PMS)
- May regulate blood sugar
- May boost metabolism and improve existing performance
- Lowers inflammation
- Supports the transportation of electrolytes including calcium and potassium
Discover more at our vitamins and minerals hub and check out the best magnesium foods, the best magnesium supplements to aid sleep and our full range of health benefit guides.
Foods high in magnesium
How much magnesium do I need?
Daily UK recommendations of magnesium for men and women are 300mg and 270mg respectively.
What form of magnesium is best?
Magnesium comes is several forms including chloride, hydroxide, oxide and sulfate, as well as glycinate, lactate and citrate.
Magnesium supplements come in different forms, each with varying bioavailability – this refers to how well it enters your circulation system. For example, forms that dissolve well in water tend to be more easily absorbed in the gut. For this reason, magnesium in the form of citrate, lactate and chloride are more completely absorbed than the oxide equivalent.
A common form is magnesium glycinate. This is well-tolerated and effective for treating low magnesium levels, it may also be useful for anxiety, insomnia and stress conditions.
Health benefits of magnesium
1. May strengthen bones and protect against osteoporosis
Studies have reported a positive link between magnesium intake and bone density in both men and women. This is because magnesium is involved in forming bones, as well optimising our use of vitamin D which helps us absorb calcium.
Adequate magnesium may also play a part in keeping our muscles strong and healthy – this is an important for all of us, especially for preventing falls and fractures in older people.
2. May help with depression and anxiety
Magnesium has been shown to have a mood-improving effect with or without the use of antidepressants. This is relevant for people with mild mood symptoms as well as PMS-related or hypertensive anxiety. This is likely because magnesium elevates levels of a neurotransmitter called GABA, which calms anxiety.
Other research suggests a deficiency of magnesium may increase the body’s susceptibility to stress.
3. Maintains cardiovascular health
For those with hypertension, magnesium may help regulate blood pressure. There are also wider cardiovascular benefits, with higher magnesium intakes linked with a reduced risk of stroke.
4. May alleviate headaches/migraines
Magnesium deficiency may cause migraines and headaches. However, evidence supporting the use of supplementation to prevent or reduce symptoms is limited.
5. May improve sleep
Magnesium may be a useful sleep aid, because it helps quieten the nervous system, creating a calm and relaxed disposition.
As we age, we experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of 60- to 80-year-olds suggests the mineral may help reverse these changes. Another more recent study looking at adults aged 18-65 years reported a modest improvement in insomnia when taking a daily supplement of elemental magnesium bisglycinate.
6. May ease pre-menstrual syndrome (PMS)
For many women the anxiety, stress, mood swings and bloating which come at different times of the menstrual cycle, as well as menstrual migraines, have a significant impact on their life. Studies suggest magnesium taken alone and in combination with vitamin B6 may help ease these symptoms.
7. May regulate blood sugar
Studies suggest that higher magnesium levels are linked with better insulin sensitivity and that taking supplements can both improve insulin response as well as lower blood sugar.
8. May boost metabolism and improve exercise performance
Magnesium is involved in energy production, oxygen uptake and electrolyte balance so it plays a key role in energy metabolism. Numerous studies suggest magnesium may improve athletic performance.
9. Lowers inflammation
Taking magnesium supplements has been shown to significantly improve inflammatory markers including C-reactive protein (CRP). This is important as inflammation causes heart attacks, stroke and Type 2 diabetes, as well as effecting our brain health.
10. Supports the transportation of electrolytes
Magnesium is essential for regulating levels of key electrolytes including sodium and potassium. Electrolytes are involved in regulating nerves and muscles, hydrating the body and balancing blood pressure.
What about magnesium supplements?
If you’ve been advised to take a magnesium supplement, it’s important to select a high-quality product that supplies the form of magnesium that is most likely to benefit the issue you want to address. The product you choose may also be influenced by the dose you’ll need, and how many capsules you’re willing to take.
Common forms of magnesium that you’re likely to see include magnesium citrate, oxide, glycinate and malate.
What are the symptoms of low magnesium?
Early signs of low magnesium levels may include:
- fatigue
- muscle weakness
- cramps
- poor appetite
- sleep issues
While chronically low levels may affect:
- bone health
- heart rhythm
- anxiety
- brain function
Always speak to your GP or healthcare provider before taking a supplement or if you’re concerned about nutritional deficiencies.
What are the symptoms of too much magnesium?
Too much magnesium from food shouldn’t be problem for most healthy people as any excess is excreted by the kidneys as urine. However, taking high-dose supplements may cause gut problems such as diarrhoea, nausea or stomach cramping.
Guidance recommends that you limit supplementary intake to no more than 400mg per day.
To minimise the risk of side effects, take the supplement with food and not with any medication.
Always keep to the directions on the label and refer to your GP or health professional if you are unsure.
Is magnesium safe for everyone?
Certain groups are more likely to be at risk of low levels including older adults, type 2 diabetics and those with gut issues, such as Crohn’s disease. However, before you take a supplement, be aware that certain medications may affect magnesium so it is vital you seek the advice and guidance of your GP before supplementing.
Overall, is magnesium good for you?
If you’re someone who struggles to sleep, suffers with low mood or migraines as well as symptoms of PMS then magnesium may be helpful. For more information, check out our guide to magnesium-rich foods to incorporate into your diet.
Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies.
Read more…
Could magnesium help with menopause symptoms?
Everyone’s taking this mineral for their sleep; a nutritionist explains how to make magnesium work for you
The best sleep trackers reviewed
The best supplements, tried and tested
Am I getting enough vitamin D?
This article was reviewed on 6 January 2025 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
