Magnesium is one of the most abundant minerals in the body. While it's best known for its contribution to reducing tiredness and fatigue, this essential mineral is involved in hundreds of biochemical reactions – helping turn food into energy, supporting normal muscle function and the nervous system, and helping to maintain normal bones and teeth. Here's what magnesium does, where to find it, and when a supplement can help.
Why is magnesium important?
Magnesium belongs to the same family of minerals as calcium, iron and potassium, and it has a long list of important functions in the body – from protein synthesis to helping maintain normal bones (around 60% of the body's magnesium is stored in your bones).
It's best known for its role in energy metabolism, converting the food you eat into energy your body can use, which is also why it's associated with the reduction of tiredness and fatigue. But magnesium has plenty of other important roles too:
- It contributes to normal muscle function
- It contributes to the normal functioning of the nervous system
- It contributes to normal psychological function
- It contributes to the maintenance of normal bones and teeth
- It contributes to normal protein synthesis
- It has a role in the process of cell division
What are the best sources of magnesium?
Nuts and seeds are some of the richest dietary sources of magnesium. Almonds contain around 270mg per 100g, and walnuts, brazil nuts, chia seeds and pumpkin seeds are all excellent sources – so a handful can contribute a significant proportion of your daily requirement.
Green leafy vegetables are another major source – a portion of boiled spinach provides around 112mg – and magnesium is also found in legumes like beans, peas, soybeans, red lentils and kidney beans, as well as in wholemeal bread and quinoa. It's worth knowing that magnesium can be lost during refining and processing, so eating whole foods is often the best way to make sure you're getting all you need.
The NHS recommends 300mg of magnesium a day for men and 270mg a day for women.
Do I need a magnesium supplement?
If you're eating a varied diet with plenty of nuts, seeds, leafy greens and wholegrains, you're likely getting all the magnesium you need. That said, studies suggest many of us fall short of recommended intakes from everyday diet alone. If you're one of them, a daily supplement is a simple way to top up your levels.
If you're feeling persistently tired, run down, or just not yourself, it's always worth speaking to your GP or pharmacist – those feelings are non-specific and can have any number of causes, so it's best not to assume magnesium is the answer without checking.
Does magnesium help with sleep?
It's one of the most common reasons people reach for magnesium, so it's worth understanding the evidence properly. Several studies have suggested an association between magnesium and sleep quality, but the research to date isn't sufficient to establish cause and effect – so it wouldn't be accurate to say magnesium is a proven sleep aid.
What is well established is that magnesium contributes to normal psychological function and the normal functioning of the nervous system, and many people choose to include it in their evening routine for that reason. If you'd like to dig into the sleep question in more depth, our Discover blog looks at it directly (below). And if you're experiencing ongoing difficulties with sleep, it's always good to speak to a healthcare professional.
Which type of magnesium should I take?
If you've ever looked at a magnesium label and wondered what "glycinate" or "citrate" actually means, you're looking at the compound the magnesium is paired with – which affects how easily it dissolves and how gentle it is on your stomach.
- Magnesium glycinate is the gentlest on the digestive system, so it's a good place to start if you have a sensitive stomach.
- Magnesium citrate dissolves easily in water, which is why you'll find it in effervescent tablets and powders.
- Magnesium malate is well tolerated and among the more easily absorbed forms.
How to choose the right magnesium supplement for you
We offer a selection of premium magnesium supplements in a range of forms, so you can choose the one that best suits your needs and preferences:
- Capsules and tablets – high-strength and high-potency options, including vegetarian capsules and gentler formulations for those prone to digestive discomfort
- Effervescent tablets and powders – including flavoured sachets in refreshing flavours like pineapple and guava
- Liquid magnesium – rich, concentrated formulas that supply magnesium in its ionic form
- Gummies and pastilles – alongside chewables made especially for children
- Complexes – magnesium paired with vitamin D and supporting B vitamins
- Gels, oils and sprays – silky topical formulas massaged directly into the skin, including options made for use before and after exercise
We also offer supplements designed to be taken at night, blended with natural cocoa and passionflower, alongside lotions and sprays scented with lavender, chamomile and clary sage. You can also explore magnesium combined with calcium in our calcium and magnesium range.
Explore further
This piece from our Discover blog picks up where this article leaves off:
- Magnesium for better sleep: what to know – a closer, evidence-led look at magnesium and sleep.
Explore our range of magnesium supplements to support normal muscle and nervous system function and the reduction of tiredness and fatigue.