Magnesium Guide: benefits, dosage, everything you need to know

Magnesium is an essential mineral that plays a major role in your body’s overall health. From supporting bone and cardiovascular health to helping keep energy levels up, magnesium can have some serious benefits – not least of which is its potential ability to help you on your journey to better physical health. 

In this comprehensive guide, we'll cover what a magnesium supplement does, magnesium supplement benefits, the recommended dosage for how much magnesium per day, and if there’s a best time to take a magnesium supplement.

What is magnesium?

Magnesium is an essential mineral found naturally within the body and in many foods. It’s responsible for important many important functions in the body, including:

• Cellular functions
• Breaking down foods
• Muscle contractions
• Nerve transmission
• Bone health
• Sleep quality

As you can see from the above, it’s important to get adequate dietary magnesium; this can be achieved through eating leafy green vegetables, pumpkin seeds and legumes among other things. Additionally, magnesium supplements are often taken as an additional way to top up levels for those who need it.

What are the benefits of magnesium supplements?

What does a magnesium supplement actually do? Is magnesium actually good for you? Here’s 5 key benefits of taking magnesium supplements? 

Energy production

Magnesium plays an important role in our body's ability to process and use the nutrients we take in through the food we eat. It helps activate enzymes that enable us to break down proteins, carbohydrates and fats so our bodies can convert them into energy. For this reason, magnesium is often referred to as a fuel for the cells as it has an essential role in supporting metabolism and aiding with digestion. Whether you're looking to sustain your energy levels between meals or maintain an active lifestyle, magnesium may help you on your way.

Improved Muscle function

Magnesium is an essential mineral that plays a vital role in supporting muscle function. It's especially important for athletes and active individuals because it helps muscles to contract and relax, which supports their performance. 

Although we cannot always prevent exhaustion or muscle soreness, taking the necessary steps to support our bodies with sufficient amounts of magnesium can certainly help us stay strong, active and able to reach our goals.

Strong Bones

When it comes to bone health, magnesium is an invaluable mineral. Often described as nature's "relaxation mineral," Magnesium helps keep bones strong and healthy by allowing the body to absorb calcium more effectively, thereby promoting proper nerve, muscle and heart function. 

Studies have shown that a diet rich in magnesium is beneficial for building strong bones and reducing the risk of osteoporosis. Magnesium can also help speed up recovery if you are ever injured or feel any discomfort in your bones.

Enhanced sleep quality

Magnesium promotes relaxation and calming of the central nervous system by reducing cortisol levels, which helps reduce stress-induced insomnia and improve overall sleep patterns. Reviews of magnesium used to treat poor sleep have determined that supplementing with magnesium before bed could lead to increased total sleep time, less arousals during sleep, and better quality of rest. Getting more restful sleep will bring other health benefits as well, such as increasing concentration, improving your immune system and even helping to support healthy heart function. 

Heart health

Studies show that higher levels of magnesium in our diet can support heart health by reducing blood pressure, improving blood sugar levels and reducing inflammation throughout the body. Additionally, magnesium helps to provide energy for the cells in our hearts, which helps to optimise their performance. 

How much magnesium per day?

The NHS recommends the amount of magnesium needed is:

• 300mg a day for men (19 to 64 years)
• 270mg a day for women (19 to 64 years)

This figure can differ depending on health needs (e.g. pregnancy) so always consult a doctor or health professional before taking magnesium supplements or upping your magnesium intake.

What foods are high in magnesium?

Foods that are high in magnesium include:

• Nuts such as almonds, pistachios, and cashews
• Seeds like pumpkin or sesame seeds
• Spinach and other dark leafy greens
• Beans and lentils
• Some dark chocolate brands that have at least 70% cocoa 
• Fish such as salmon, mackerel, or halibut

Of course, it isn’t always easy to get enough magnesium into your diet so magnesium supplements can provide that boost of this important nutrient to ensure you’re getting enough.

When is the best time to take magnesium?

Like any nutrient, there isn’t really a ‘best time’ above all other hours in the day. However, there are some times when you can benefit more from magnesium - these include 

• The evening a few hours before bed, as it can help relax your mind and body for a good night's sleep. 

• Taking magnesium once during the day is also beneficial; it provides extra energy and helps keep muscles at optimum performance. 

Can you take too much magnesium?

It's important that you don't exceed the maximum amount of magnesium in order to avoid any negative side-effects as it may interact with other medications or supplements that you are taking. 

Some side effects of taking too much magnesium include vomiting, diarrhoea, abdominal cramping, and muscle fatigue. However, it can usually be prevented by taking in the recommended daily dosage as advised by a medical professional. If you suspect that you have taken too much magnesium, be sure to contact your doctor as soon as possible for further advice.

Magnesium supplements

Getting enough magnesium is important for our bodies to function properly. Luckily, there are many ways to get the magnesium we need through diet and magnesium supplements. Be sure to talk with your doctor before starting any supplement regimen, especially if you have a health condition or take medication that could interact with magnesium. With a little effort, you can make sure you're getting the right amount of this essential mineral every day.

Discover our high quality range of magnesium supplements here.