Who may have increased magnesium needs:
* Adolescents - growth spurts may increase needs
* Athletes and active individuals - Higher losses via sweat and increased muscle demand
* Pregnant and breastfeeding women - Increased need for foetal development and milk production
* Older adults - Potential reduced absorption and higher risk of deficiency
* People with chronic stress or high caffeineintake - Increased magnesium depletion risk
* Individuals with certain health conditions,such as diabetes and high blood pressure - medications such as diuretics and proton inhibitors may increase magnesium loss from the body
Are we getting enough magnesium?
The most recent UK National Diet and Nutrition Survey highlighted concerning trends in magnesium intake, particularly among younger adults. Those in their twenties had significantly lower intakes compared to older adults, with approximately one in five (19%) not meeting the Lower Reference Nutrient Intake (LRNI). Among women, around one in 10 had intakes of magnesium falling below the LRNI. This pattern is not unique to the UK.
How do we know when we have a deficiency?
Testing for magnesium deficiency isn't routine; hence it is often difficult to detect suboptimal intakes and deficiencies often go undetected, but symptoms may include:
*muscle cramps
*mood changes
*migraines
*sleep disturbances
*general malaise.
Magnesium Matters
BLOOD SUGAR REGULATION AND TYPE 2 DIABETES
Magnesium plays a crucial role in insulin secretion and glucose metabolism. Studies have consistently shown that individuals with lower magnesium intake tend to have poorer blood sugar control. A review of 26 studies, including 1,168 participants, found that those with the lowest magnesium intakes had a 22% higher risk of developing type 2 diabetes compared to those with the highest intakes.
POTENTIAL SIDE EFFECTS
Some magnesium salts, such as magnesium carbonate and magnesium oxide, are more likely to cause gastrointestinal discomfort, particularly at higher doses. The recommended upper limit for magnesium supplements is 300-400mg per day to minimise the risk of digestive issues.
DOES MAGNESIUM ABSORB
THROUGH THE SKIN?
Many people use Epsom salts (magnesium sulphate) in baths to soothe sore muscles.
However, research suggests that transdermal (through the skin) absorption of magnesium is minimal. While a warm soak might be relaxing, the effect is likely due to the warmth, rather than the magnesium itself.
Why are magnesium intakes declining?
Various factors contribute to these widespread magnesium shortfalls:
Dietary shifts: The modern Western diet has moved away from whole foods, favouring more processed options. Refining grains, for example, removes magnesium-rich components like the bran and germ, reducing magnesium content by up to 80-90%.
Soil depletion: Intensive farming practices have led to significant soil demineralisation, reducing the magnesium content of crops.
Estimates suggest a decline of up to 30% over the past 60 years, meaning that even whole, unprocessed foods may provide less magnesium than in the past.
Lifestyle factors: Chronic stress, high sugar intake, excessive physical activity without proper recovery and poor sleep habits can all deplete magnesium stores.
Medication use: Certain medications, including hormonal contraceptives, proton pump inhibitors (such as omeprazole) and
diuretics, are known to reduce magnesium levels, further increasing the risk of deficiency.
COGNITIVE FUNCTION AND BRAIN HEALTH
Magnesium has neuroprotective properties, supporting cellular function and potentially slowing neurodegenerative processes.
Studies suggest that supplementation with up to 500mg of magnesium per day can enhancecognitive function in older adults.
This has raised questions about whether current dietary recommendations are sufficient to support long-term brain health and prevent cognitive decline.
Where do we get it?
Magnesium is found in many foods: dark green leafy vegetables, nuts and seeds, legumes, wholegrains, meat and fish.
Additionally, many staple foods like breakfast cereals and bread are fortified with magnesium to help meet daily requirements.
However, the bioavailability of magnesium withindifferent foods varies. Estimates indicate that only 20-40% of dietary magnesium is bioavailable. Certain compounds, such as oxalates found in spinach and Swiss chard, can bind to magnesium and reduce its absorption. In contrast, lower-oxalate vegetables like broccoli and pak choi offer more bioavailable magnesium. Cooking, soaking and fermenting legumes, wholegrains and some vegetables can help reduce oxalate content, thereby enhancing magnesium absorption.
Despite its presence in many foods, research increasingly suggests that modern Western diets often fall short of magnesium intake, which may contribute to suboptimal levels in the population. This has implications for metabolic health, muscle function and overall wellbeing.
Should you supplement?
Magnesium supplements come in various forms, each with distinct benefits.
Choosing the right magnesium supplement:
*Magnesium malate supports energy production and helps muscle relaxation.
*Magnesium taurate supports heart health and blood sugar.
*Magnesium L-threonate is for brain function and support.
*Magnesium citrate is for digestive support and eases constipation.
*Magnesium glycinate is for mood support and sleep. It's calming.
*Magnesium chloride is best used for topical use in sprays and oil.
Magnesium citrate is one of the most commonly used forms due to its high bioavailability and affordability. It's generally recommended to take magnesium with food to enhance absorption.
Dr Linia Patel explains why magnesium is the mineral everyone's talking about.
Can't sleep? Magnesium.
Stressed out? Magnesium Migraine? Magnesium. Leg twitching? Magnesium. Low energy? Magnesium.
Constipated? Magnesium. Bone health?
Magnesium. It seems to be the mineral of the moment. What is all the fuss about? And is this a trend we should be jumping on?
How can you make sure you are getting enough?
HEART HEALTH AND BLOOD PRESSURE CONTROL
Maintaining optimal magnesium levels has been linked to cardiovascular benefits, particularly in blood pressure regulation. A review of studies found that individuals with lower magnesium intake had an 8% higher risk of developing hypertension. Additionally, a long-term study following 90,000 female nurses over nearly 30 years found that those with the lowest magnesiumintake had a 39% higher risk of heart attack compared to those with the highest intakes.
WOMEN'S HEALTH: PERIMENOPAUSE, ANXIETY, BONE HEALTH
Research on magnesium's role in menopause is still limited, although studies suggest potential benefits for sleep, anxiety and cognitive function. While randomised controlled trials on magnesium for anxiety and brain fog have yielded mixed results, population studies have consistently shown a positive link between magnesium intake and bone health.
MENTAL HEALTH AND MOOD REGULATION
One of the most common reasons people turn to magnesium supplementation is for mood support, anxiety relief and relaxation.
Magnesium is thought to impact the way certain chemicals in the brain function, particularly influencing the chemical messengers (neurotransmitters) such as N-Methyl-D -Aspartate (NMDA), Gamma-Aminobutyric Acid (GABA), serotonin melatonin and cortisol, all of which may contribute to learning, mood regulation,stress response and sleep patterns. A systematic review of 15 studies including 1,231 participants found that the participants who supplemented with doses of 200-300mg magnesium oxide for four to eight weeks reported lower levels of anxiety, assessed using the Hamilton Anxiety Scale. Eight of these studies also reported improvements in sleep-related outcomes, suggesting a potential dual benefit for both stress and rest
Magnesium requirements: Are the recommendations enough?
Emerging research suggests that current
UK recommendations may not be sufficient for optimal health. Some studies indicate that higher intakes - up to 500mg per day
- may provide additional benefits, particularly for brain health and cognitive function. This raises important questions about whether existing guidelines adequately support long-term wellbeing, especially in populations with increased magnesium demands due to lifestyle, stress or physical activity.
SLEEP SUPPORT
Many things can have an impact on sleep, including magnesium. While experts have not yet been able to explain the exact mechanism by which magnesium impacts sleep, there is an increasing body of research showing that participants who supplemented with magnesium sleep longer and better and that it influences morning alertness. Additionally, magnesium is often used for conditions like restless leg syndrome (RLS), which can significantly disrupt sleep. A study involving 75 participants found that magnesium, in combination with vitamin B6, helped alleviate night-time leg cramps, a common issue affecting sleep quality.