What Is Magnesium and Why It Matters

Magnesium is an essential mineral that plays hundreds of roles in the body, including converting food into energy, supporting the nervous and muscular systems, and helping maintain healthy bones. Despite being found in many foods, recent evidence suggests many people in the UK may not be getting enough.

The Benefits of Adequate Magnesium Intake

Energy Production & Muscle Function
Magnesium is involved in the production of ATP (adenosine triphosphate), the energy “currency” of the cells. When magnesium levels are sub-optimal, you may feel drained, fatigued or weak.

Sleep Quality & Nervous System Support
It helps regulate neurotransmitters that calm the brain and support sleep. Persistent insomnia or restlessness may signal low magnesium.

Muscle Cramps, Twitches & Spasms
Since magnesium helps muscles relax after contraction, inadequate levels can lead to cramps, eye twitches and muscle spasms. 

Mood Regulation & Hormonal Balance
Magnesium influences neurotransmitter levels (such as serotonin) and can support mood stability. Women in particular may find magnesium helpful in managing PMS symptoms or hormonal stress. 

Heart Health & Cellular Function
This mineral plays a part in maintaining normal heart rhythm and blood vessel function. Lower magnesium intake has been associated with higher blood pressure, heart rhythm disturbances and poorer cardiovascular outcomes. 

Bone Health & Mineral Balance
While calcium often gets the spotlight, magnesium is also essential for bone health — helping regulate calcium and vitamin D and contributing to bone mineral formation.

How Much Magnesium Do You Need?

According to UK guidelines:

• Men aged 19-64: around 300 mg per day
  
  
• Women aged 19-64: around 270 mg per day
  These figures assume normal health and absorption. Individuals with higher needs (e.g., pregnancy, intense physical activity, certain health conditions) may require more.
  
  

Signs You Might Be Low in Magnesium

If you regularly experience:

• Persistent fatigue or low energy despite rest and good nutrition
• Trouble sleeping or waking repeatedly
• Muscle cramps, twitches or spasms
• Mood changes, irritability, heightened anxiety
• Digestive issues, irregular bowel movements
• Palpitations or an irregular heartbeat
  …then low magnesium might be a contributing factor.
  
  

How to Increase Your Magnesium Naturally

Focus on whole-food sources rich in magnesium:

• Dark leafy greens (spinach, kale)
• Nuts and seeds (especially pumpkin seeds, almonds)
• Legumes (beans, lentils)
• Whole grains (brown rice, oats)
• Dark chocolate (70 % cocoa or more) 
• Also minimise processed and refined foods, which often have reduced magnesium content due to soil depletion and food processing.
  
  

Should You Take a Supplement?

Supplementation can help especially if dietary intake is low, absorption is impaired (e.g., due to gastrointestinal conditions) or you’re in a higher-need scenario.
However:

• Always consult a healthcare professional before starting supplements, especially if you have kidney issues or take medications.
  
  
• More is not always better: Excessive magnesium from supplements can cause diarrhoea, nausea, abdominal cramping or more serious issues in rare cases.
  
  
• Choose forms with good bio-availability (e.g., magnesium citrate or glycinate) for better absorption.

Magnesium is quietly doing a lot of heavy lifting in your body from energy production and muscle function, to mood regulation and bone health. While most people can meet their needs through a well-rounded diet, persistent signs of fatigue, muscle issues or sleep problems should prompt a closer look. If you suspect you’re low, start with dietary improvements and speak to a health professional about whether supplementation is right for you.

This information is not intended to treat or diagnose any health condition. As with all changes to your diet please seek medical advice before making any changes.