A simple guide to magnesium

Magnesium is an essential mineral involved in hundreds of processes in the body, including muscle and nerve function, energy production, blood sugar regulation, heart rhythm, bone health and nervous system function.

It is also one of the most talked-about supplements for sleep, stress, muscle cramps and relaxation. While magnesium can be genuinely helpful for some people, especially those with low intake or increased needs, it is not a cure-all.

Magnesium is found in foods such as leafy greens, nuts, seeds, legumes, whole grains, tofu, dark chocolate, avocado and seafood. For many people, improving food intake is the best place to start.

Supplementation may modestly support sleep, relaxation, muscle function or stress symptoms in some people, but the evidence is mixed and benefits are more likely when magnesium intake or status is low. Some uses, such as constipation support and migraine prevention, have stronger evidence than many of the claims commonly seen online.

Different forms of magnesium have different uses. For example, citrate may help constipation but can loosen stools, glycinate is commonly used for general supplementation and relaxation, oxide is less well absorbed but often used for digestive purposes, and threonate is still an emerging, more specialised form.

At Mission Nutrition, we can help you work out whether magnesium is relevant for you, which form may be appropriate, and what food and lifestyle foundations need attention first.

Want to know more? If you are taking magnesium, thinking about starting, or wondering whether your symptoms could relate to nutrition, book a personalised appointment with the Mission Nutrition team.