Found in every cell of the body, magnesium supports everything from muscle function to mental wellbeing. Yet, research suggests many people in the UK aren’t getting enough from their diet.
Why Magnesium Matters
Magnesium is involved in over 300 biochemical reactions in the human body. Without it, processes such as energy production, nerve signalling, and muscle contractions can’t function properly. It also plays a role in regulating blood pressure, maintaining a steady heartbeat, and supporting bone health.
Key Benefits of Magnesium
1. Supports Muscle and Nerve Function
Magnesium helps muscles contract and relax, reducing the risk of cramps, stiffness, and spasms. It also aids the nervous system in transmitting messages effectively, which is essential for movement, reflexes, and coordination.
2. Promotes Energy Production
Feeling sluggish? Magnesium is a cofactor in the enzymes that convert food into energy, helping combat fatigue and keep you feeling energised throughout the day.
3. Boosts Bone Health
Around 60% of the body’s magnesium is stored in the bones. Alongside calcium and vitamin D, it contributes to bone density and strength, helping to reduce the risk of osteoporosis.
4. Aids Heart Health
Magnesium helps regulate heart rhythm, supports healthy blood pressure, and can lower the risk of cardiovascular disease. Studies have linked higher magnesium intake with reduced rates of heart problems.
5. Supports Mental Wellbeing
Magnesium has a calming effect on the brain and nervous system. It can help regulate mood, ease anxiety, and improve sleep quality by supporting the production of melatonin and serotonin.
6. Helps Regulate Blood Sugar
Magnesium plays a role in how the body processes glucose. Adequate intake can help improve insulin sensitivity, reducing the risk of type 2 diabetes.
Signs You May Not Be Getting Enough
Magnesium deficiency can lead to symptoms such as:
Muscle cramps or twitches
Fatigue or weakness
Loss of appetite
Headaches
Numbness or tingling in the hands and feet
If you suspect a deficiency, it’s worth speaking to your GP, as low magnesium can also be a sign of underlying health issues.
Best Food Sources of Magnesium
You can get magnesium from a variety of foods, including:
Nuts and seeds – almonds, cashews, pumpkin seeds, sunflower seeds
Leafy greens – spinach, kale, Swiss chard
Whole grains – brown rice, quinoa, oats
Legumes – lentils, chickpeas, black beans
Fish – mackerel, salmon, tuna
Dark chocolate – opt for 70% cocoa or higher for a healthy magnesium boost
Should You Take a Supplement?
Most people can meet their magnesium needs through a balanced diet, but supplements are available for those who struggle to get enough, especially people with certain health conditions, gastrointestinal issues, or those taking medications that deplete magnesium.
Always check with your doctor before starting any supplement.
Bottom Line:
Magnesium is a true multitasker in the body, helping with energy, mood, heart health, bone strength, and much more. Making sure your diet is rich in magnesium-packed foods can have lasting benefits for your health and wellbeing.