What Is Magnesium?
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body — more than almost any other nutrient. It’s stored mainly in bone and muscle tissue, and only about 1% circulates in the blood, which is part of why a standard blood test doesn’t always catch a mild, long-standing shortfall.
Why Your Body Needs It
Under EU Regulation (EC) 1924/2006, magnesium carries a wide range of authorised health claims — more than most single nutrients, reflecting how many systems it supports:
- Contributes to normal muscle function and normal functioning of the nervous system
- Contributes to normal psychological function
- Contributes to the reduction of tiredness and fatigue
- Contributes to electrolyte balance
- Contributes to normal energy-yielding metabolism
- Contributes to normal protein synthesis
- Contributes to the maintenance of normal bones and normal teeth
- Has a role in the process of cell division
Signs of Magnesium Deficiency
True, clinically diagnosed magnesium deficiency is relatively uncommon in healthy people, but sub-optimal intake is thought to be widespread — surveys suggest a large share of UK/EU adults don’t reach recommended intakes through diet alone. When levels run low, the most commonly reported signs include:
- Muscle cramps or twitches, particularly in the calves
- Fatigue and general weakness
- Loss of appetite, nausea
- Difficulty relaxing, sleep disturbances
- Tension headaches
- In more pronounced cases: numbness, tingling, or heart palpitations — these warrant a GP visit, not self-treatment
Who’s Most at Risk
- People with high stress levels or heavy training loads, both of which increase magnesium turnover
- People who drink alcohol regularly, which increases urinary magnesium loss
- Anyone on long-term proton pump inhibitors (PPIs) or certain diuretics
- People with gastrointestinal conditions affecting absorption (Crohn’s, coeliac disease, chronic diarrhoea)
- People with type 2 diabetes
- Older adults, whose absorption efficiency and dietary intake often decline with age
How Much Do You Need?
UK and EU reference intakes sit in a similar range: broadly around 300–420mg/day for adult men and 270–320mg/day for adult women, varying slightly by country and body weight. Most multivitamins provide only a fraction of this, which is why magnesium is often taken as a standalone supplement when intake is a concern.
Food Sources
- Pumpkin seeds, chia seeds, and almonds
- Leafy green vegetables (spinach, Swiss chard)
- Legumes (black beans, chickpeas)
- Wholegrains
- Dark chocolate (70%+ cocoa)
Modern soil depletion and food processing mean many diets fall short of these amounts even when eating reasonably well — one reason magnesium ranks among the more commonly supplemented minerals in the UK/EU.
Choosing a Magnesium Supplement
Form matters more with magnesium than with most minerals:
- Bisglycinate (glycinate) — bound to the amino acid glycine, well absorbed and generally gentle on the stomach; a common choice for sleep and relaxation
- Citrate — well absorbed, but can have a mild laxative effect at higher doses
- Oxide — cheap and common in budget multivitamins, but poorly absorbed relative to other forms
- Check the elemental magnesium content on the label, not just the total compound weight — this is what actually counts toward your daily intake
Our pick: Magnesium Bisglycinate 500mg — a well-absorbed, stomach-friendly form suited to daily use.
Wondering if magnesium is your missing piece?
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This page is for general educational purposes only and is not medical advice. Persistent cramping, palpitations, or numbness should be discussed with a GP.
Sources & Further Reading
- NHS — Magnesium test
- NIH Office of Dietary Supplements — Magnesium Fact Sheet
- EFSA — Health claims on magnesium
- Linus Pauling Institute — Magnesium Micronutrient Information
- Examine.com — Magnesium
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