Magnesium is involved in over 300 enzymatic reactions in your body — yet it’s estimated that up to 60% of adults aren’t getting enough. Here’s everything you need to know about this critical mineral.
What Does Magnesium Actually Do?
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Magnesium is a cofactor in processes that affect everything from muscle function and nerve signalling to blood sugar regulation and blood pressure control. It plays a role in energy production, protein synthesis, and even DNA repair.
Despite this, modern diets — heavy in processed foods and low in leafy greens, nuts, and legumes — mean most people aren’t absorbing remotely enough. And here’s the catch: even if you eat well, factors like stress, alcohol, and certain medications can deplete your magnesium stores further.
The Main Types of Magnesium Supplements
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Not all magnesium supplements are created equal. The form matters enormously for how well it’s absorbed and what it actually does in your body.
Bound to glycine — an amino acid that also promotes calmness. Highly bioavailable and gentle on the stomach. Ideal for sleep support, anxiety reduction, and general replenishment.
Bound to citric acid. Well absorbed and has a mild osmotic effect, meaning it can help with occasional constipation. Good all-rounder for daily maintenance.
The most common — and cheapest — form. Poorly absorbed (only ~4% bioavailability) but contains high elemental magnesium. Better used occasionally for constipation relief than as a daily supplement.
Signs You Might Be Deficient
Magnesium deficiency isn’t always obvious, but some common signs include:
Common Deficiency Symptoms
- Persistent muscle cramps or twitches
- Fatigue and low energy, even after good sleep
- difficulty falling or staying asleep
- Anxiety, irritability, or brain fog
- High blood pressure or irregular heartbeat
- Frequent headaches or migraines
- Sugar cravings
Who Should Consider Supplementing?
While a balanced diet should theoretically cover your magnesium needs, certain groups are at higher risk of deficiency:
Who Should Consider Magnesium
- Anyone with a diet low in greens, nuts, and legumes
- People experiencing high stress or anxiety
- Those who drink alcohol regularly
- Individuals on diuretics or acid-reflux medications
- Older adults (absorption declines with age)
- Athletes with high training volumes
Dosage: How Much Is Enough?
The NHS recommends 300mg of magnesium per day for men and 270mg for women. Most supplementation studies use 200–400mg daily of elemental magnesium.
The form matters here: different magnesium compounds contain different amounts of elemental magnesium. Glycinate and citrate typically deliver 50–100mg of elemental magnesium per tablet, while oxide delivers more but absorbs poorly.
Split your dose across the day rather than taking it all at once — magnesium is better absorbed in smaller amounts and taking it with food can reduce digestive discomfort.
My Take
Magnesium is one of the few supplements where I genuinely believe most people would benefit. The glycinate form is my go-to — it’s easy on the stomach, well absorbed, and the glycine component adds a subtle calming effect.
If you’re experiencing any of the symptoms above, it’s worth trying 200–300mg of magnesium glycinate daily for 4–6 weeks and noting whether things improve. It’s a low-risk intervention with genuinely broad benefits.
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