mineral
Magnesium
An essential mineral involved in over 300 enzyme reactions. One of the most common deficiencies in the UK.
Overview
Magnesium is an essential mineral that plays a role in over 300 enzymatic reactions in the body, including energy production, protein synthesis, muscle contraction and nerve function. Despite its importance, a significant proportion of the UK population does not meet the recommended daily intake through diet alone. Magnesium is found in nuts, seeds, leafy greens and whole grains, but modern food processing and soil depletion mean dietary intake is often inadequate. It is consistently one of the most useful supplements to consider due to the prevalence of deficiency and the breadth of its physiological roles.
Evidence rating
Magnesium has extensive clinical evidence supporting its role in muscle function, sleep quality, energy metabolism and bone health. Multiple systematic reviews confirm benefits for deficient individuals, and randomised trials show improvements in anxiety, sleep onset and blood pressure.
Common uses
- Moderate EvidenceSupporting sleep quality and reducing time to fall asleep
- Moderate EvidenceReducing muscle cramps and spasms
- Strong EvidenceSupporting bone density alongside calcium and vitamin D
- Strong EvidenceEnergy production and reducing fatigue
- Moderate EvidenceSupporting normal psychological function and reducing stress
Safety & cautions
Worth checking with a pharmacist if you take medication.
Common forms
Highly bioavailable and gentle on the stomach. Best for sleep and anxiety support.
Good bioavailability. Has a mild laxative effect at higher doses.
Specifically studied for cognitive function. Crosses the blood-brain barrier more effectively.
Poor bioavailability (around 4%). Cheap and common but largely ineffective.
Food sources
- Pumpkin seeds74mg per 30g
- Almonds70mg per 30g
- Spinach (boiled)87mg per cup
- Dark chocolate (70%+)64mg per 30g
- Avocado58mg per medium fruit
- Brown rice (cooked)84mg per cup