Let's talk: Magnesium

Magnesium is an essential mineral and electrolyte that plays a crucial role in over 300 biochemical reactions in the body. It’s involved in keeping your muscle function, nerve signalling, energy production and bone health tip-top so you can feel your best in body and mind.  

There are a few different types of magnesium that each have a unique function. Cluing up on what they do can help you take the right kind for your health.  

• Magnesium glycinate is best for relaxation, stress, anxiety, and sleep. Recommended dosage: 1-2 hours before bed. 

• Magnesium citrate helps with digestion and mild constipation. Recommended dosage: take with food to prevent stomach upset. 

• Magnesium malate is great for energy and muscle recovery. Recommended dosage: take in the morning with breakfast.  

There’s also magnesium oxide which is normally used as a laxative and magnesium sulphate or Epsom salt which is great for a bath but less so for eating.  

What does magnesium do for the body? 

Here’s just a few of the things that magnesium can support you with:  

• Muscle and nerve function 

• Cramps, muscle spasms and muscle fatigue 

• Energy production

• Regulating blood sugar, improving insulin sensitivity and preventing diabetes  

• Reducing stress and anxiety thanks to regulating neurotransmitters like GABA 

• Sleep quality 

• Bone strength and density  

• Heart health and blood pressure to prevent heart disease  

What are the signs of magnesium deficiency? 

Our modern lifestyles are partly the reason behind people living with magnesium deficiencies. This includes diets where processed food is prioritised and farming practices which have resulted in soil depletion where our food gets its magnesium. 

So, how do you know when you don’t have enough? Look out for symptoms including:  

• Fatigue 

• Weakness 

• Muscle cramps and spasms 

• Trouble sleeping 

• Anxiety and irritability 

• Headaches and migraines  

What food is high in magnesium? 

The good news is that you can reverse a magnesium deficiency as simply as prioritising particular foods in your diet. Some of the most magnesium-rich foods are:  

• Pumpkin seeds - 550 mg per 100g 

• Almonds - 270 mg per 100g 

• 85% dark chocolate - 230 mg per 100g 

• Spinach - 160 mg per 100g 

• Avocado - 60 mg per 100g 

• Salmon - 30 mg per 100g 

What do magnesium supplements do? 

So what about magnesium supplements? If you’re struggling to get your magnesium intake from food or you need a little boost, supplements will top you up. 

It’s recommended that men take 400 - 420 mg of magnesium per day and women should get 310 - 320 mg per day. Athletes can sometimes be recommended up to 500 mg per day due to mineral loss when they sweat.  

While you might think to get all your magnesium from a supplement, you should keep in mind the amount that you’re getting from your food. Taking too much magnesium can lead to side effects like diarrhoea, bloating and stomach cramps. Serious side effects with extremely high doses can also include dizziness, irregular heartbeat, weakness, confusion, drowsiness and nausea.  

Best practice is not to take more than 350 - 500 mg per day unless your doctor has told you to. You’ll also want to avoid taking magnesium at the same time as high doses of calcium, zinc or iron because they compete for absorption.  

If you’re just starting out, try a lower dose (200 mg per day) and increase slowly to the required amount. Magnesium glycinate may also be best if you have a sensitive gut. 

For more on adding magnesium to your diet, chat to our qualified Nutrition Coaches in club. 

Not yet a member? Find your nearest club and start your membership today.

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