When we think of essential nutrients for our health, we often focus on vitamins like C and D, or minerals like iron and calcium. Yet one mineral quietly underpins hundreds of vital processes in the body - magnesium. Despite its importance, many of us in the UK are not getting enough of it. Whether you’re looking to improve your sleep, ease stress, or support overall wellbeing, magnesium could be the missing piece in your self-care routine.
What is magnesium, and why is it so important?
Magnesium is an essential mineral found in every cell of the human body. It’s involved in over 300 enzymatic reactions, supporting everything from muscle and nerve function to energy production and mood regulation.
Think of magnesium as a ‘spark plug’ for your cells - it helps convert the food you eat into usable energy, regulates your heartbeat, and keeps your nervous system calm and steady. Without enough magnesium, your body struggles to perform even the most basic functions efficiently.
Key roles of magnesium in the body
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Energy Production – Magnesium helps convert glucose into energy, preventing fatigue and low vitality.
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Muscle Function – It enables muscles to contract and relax properly, making it essential for avoiding cramps or tension.
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Nervous System Regulation – Magnesium supports neurotransmitter balance, which can help reduce stress, anxiety and promote better sleep.
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Bone Health – Working alongside calcium and vitamin D, magnesium strengthens bones and teeth.
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Heart Health – It supports normal heart rhythm and helps maintain healthy blood pressure.
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Hormonal Balance – Magnesium is particularly beneficial for women’s health, easing PMS symptoms and perimenopausal changes.
In short, magnesium is the quiet multitasker that keeps your body’s systems running smoothly, physically, mentally, and emotionally.
Recognising Magnesium Deficiency
Magnesium deficiency (or hypomagnesemia) is surprisingly common, especially in today’s fast-paced lifestyles. Modern diets high in processed foods, combined with stress, caffeine, and alcohol, can all deplete magnesium levels. Even our soil has become less mineral-rich over time, meaning that foods contain less magnesium than they once did. Common signs that you may be deficient include:
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Muscle cramps or twitches
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Fatigue or low energy
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Restlessness or difficulty sleeping
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Mood swings, anxiety, or irritability
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Headaches or migraines
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Constipation or sluggish digestion
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Irregular heartbeat or palpitations
If several of these sound familiar, your body may be signalling that it’s running low on magnesium.
Natural Sources of Magnesium
The good news is that magnesium is abundant in many wholesome foods. To naturally boost your intake, include more of the following in your daily diet:
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Leafy greens (spinach, kale, Swiss chard)
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Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)
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Whole grains (brown rice, oats, quinoa)
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Legumes (chickpeas, lentils, black beans)
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Avocados
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Dark chocolate (70%+)
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Mineral-rich water
The Different Types of Magnesium and Their Benefits
There isn’t just one form of magnesium. In fact, there are several types, each with unique properties and absorption rates. Understanding the differences can help you choose the most effective one for your needs.
1. Magnesium Citrate
Highly bioavailable and gentle on the stomach, magnesium citrate is one of the most popular choices for general supplementation. It’s especially helpful for supporting digestion and relieving occasional constipation, thanks to its mild natural laxative effect.
Best for: Digestive health, general wellbeing, muscle relaxation.
2. Magnesium Glycinate
This form is bound to the amino acid glycine, known for its calming effects on the brain and nervous system. Magnesium glycinate is easily absorbed and less likely to cause stomach upset, making it ideal for those with sensitive digestion.
Best for: Sleep support, anxiety reduction, muscle recovery.
3. Magnesium Malate
Magnesium malate combines magnesium with malic acid, a compound involved in energy production. It’s often recommended for those experiencing fatigue, fibromyalgia, or chronic muscle soreness.
Best for: Energy, fatigue reduction, and muscle pain.
4. Magnesium Threonate
This unique form has been shown to cross the blood–brain barrier, meaning it may directly support cognitive function, memory, and mood balance.
Best for: Brain health, focus, and mental clarity.
5. Magnesium Sulphate (Epsom Salts)
Commonly used in baths, magnesium sulphate allows magnesium to be absorbed through the skin, making a wonderfully relaxing way to top up your levels. Soaking in an Epsom salt bath can ease muscle tension, reduce inflammation, and promote restful sleep.
Best for: Muscle relaxation, stress relief, post-exercise recovery.
6. Magnesium Chloride
Found in topical sprays, oils, and flakes, magnesium chloride is another excellent form for transdermal (through the skin) absorption. It’s highly bioavailable and soothing, making it ideal for regular use in your self-care rituals.
Best for: Daily topical application, soothing sore muscles, and stress support.
Incorporate magnesium into your daily wellness rituals, and you may soon notice calmer moods, deeper sleep, and renewed energy - the perfect foundation for a balanced, radiant life.
Please note: if you have any concerns about your health or potential deficiencies, we would recommend seeing the advice of your GP or Pharmacist