Nicknamed “nature’s ibuprofen”, magnesium has become the go-to supplement for just about everything, from stress and poor sleep to muscle cramps and inflammation. While it’s true that magnesium plays an important role in many aspects of health, some of the claims made about the supplement benefits still need stronger scientific backing.
That said, there are situations where magnesium supplements can genuinely help. Research suggests it may be particularly beneficial for people with conditions like migraines, high blood pressure, PCOS, diabetes, or osteoporosis. And it may even play a role in fertility!
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What Magnesium Actually Does in The body
Magnesium is an essential mineral involved in over 300 chemical reactions in the body. It helps regulate muscle and nerve function, supports healthy blood pressure, stabilizes blood sugar levels, and plays a role in bone formation and mood regulation.
In short, it is a quiet multitasker that keeps things running smoothly in the background until your intake starts to dip.
Signs You Might Be Low in Magnesium
Deficiency is not very common in healthy people, but mild insufficiency can show up as:
- Muscle cramps or twitches
- Fatigue or low energy
- Headaches or migraines
- Poor sleep or anxiety
- Constipation
Low magnesium can develop for a few reasons. Common culprits include not eating enough magnesium-rich foods (like leafy greens, nuts, seeds, and whole grains) or losing more than usual through heavy sweating, ongoing stress, or frequent alcohol use. Certain medications (such as diuretics or PPIs), high intakes of coffee, fizzy drinks, or salt, and some health conditions can also interfere with absorption or increase losses.
Should I Get a Blood Test For My Magnesium Levels?
Probably not. Magnesium levels in the blood are tightly controlled, so a standard blood test will not tell you how much magnesium is actually in your body.
Only about 1% of your total magnesium is found in the blood, which means you could be low even if your test looks “normal.” True deficiency is rare, and routine testing is not very useful for most people.
Who Might Benefit From A Magnesium Supplement
Many people under-consume magnesium, so start with a food-first approach. You could also seek the support of a dietitian to help you check your intake against the RDIs.
After that, some people are more likely to see benefits from supplementing:
Sleep Issues: Higher magnesium intake from food is linked with better sleep quality, and research in people with insomnia shows promising results. Many people also report falling asleep faster and sleeping more deeply when they take it regularly. A practical approach is to take a supplement 30–60 minutes before bed and a commonly used pick here is magnesium glycinate (~200–300 mg).
Mental health: Some research has found that magnesium supplements may help ease symptoms of depression and anxiety, with reviews showing small to moderate improvements on average. However, this is just one piece of the puzzle as factors like overall diet quality, therapy, sleep, and stress management all come into play too.
Migraines: Research suggests magnesium may help reduce how often migraines occur and how severe they feel. The American Headache Society even lists it as “probably effective” for migraine prevention.
Athletes or heavy exercisers: Magnesium plays several roles that make it relevant for exercise recovery. It helps muscles relax, supports muscle protein synthesis, and regulates inflammation. Levels of magnesium can also drop during intense workouts through sweat and energy use. A 2024 systematic review of four studies found that supplementing with 300–500 mg per day reduced delayed-onset muscle soreness (DOMS), improved performance recovery, and appeared to protect against muscle damage. The authors suggested that people doing intense exercise may benefit from consuming 10–20% more magnesium than those who are sedentary, and if supplementing, to take it roughly two hours before training.
Insulin resistance: Magnesium appears to play a supportive role in maintaining healthy insulin function, especially if your dietary intake is low or you have conditions like PCOS or prediabetes. But it should always be viewed as part of a broader lifestyle approach that includes balanced nutrition, regular physical activity, and stress management.
Blood pressure: Magnesium helps your blood vessels relax, which can lead to a small drop in blood pressure. Studies have found that people who eat more magnesium-rich foods tend to have lower blood pressure overall.
Osteoporosis: Magnesium works alongside calcium and vitamin D to support bone health and about 60% of body magnesium is stored in bone. Higher dietary magnesium links with greater bone mineral density, while lower intakes are associated with lower density and higher fracture risk.
Fertility: Magnesium helps the parathyroid glands work properly, which support hormone production and balance. As mentioned it also helps keep blood sugar steady, supports the body’s response to stress, and can improve sleep quality. All of these are important for reproductive health and a regular menstrual cycle.
Polycystic Ovary Syndrome (PCOS): Magnesium levels are often reduced in women with PCOS and insulin resistance is also common in this group, so supplementation may play a role. That said, it should be seen as part of a broader nutrition and lifestyle plan rather than a standalone treatment.
Best Food Sources of Magnesium
You can get plenty of magnesium through food. It’s widely available in plants, so it’s all about focusing on getting more of these onto your plate. These foods come with fiber, antioxidants, and other nutrients that you will not find in a pill.
- Pumpkin seeds, chia seeds, and almonds
- Leafy greens like spinach or kale
- Whole grains like oats and quinoa
- Beans, lentils, and edamame
- Avocados
- Dark chocolate (yes, really!), especially varieties with at least 70% cocoa
- Water can also provide significant amounts of magnesium, depending on the region or the brand of bottled water
I recommend checking out my oat breakfast bars recipe if you want to try and get more magnesium into your diet from food.
Choosing a Magnesium Supplement (If You Need One)
If you and your healthcare provider decide that a supplement makes sense, it is worth knowing that not all forms are created equal.
I recommend always looking for brands that are manufacturing their products according to Good Manufacturing Practices. If buying products from the US, look for brands that have been third party tested.
Here is a quick cheat sheet:
| FORM | BEST FOR | NOTES |
| Magnesium citrate | High bioavailability & therefore a good option for addressing general magnesium deficiencies | Best absorbed, well tolerated |
| Magnesium glycinate | The go-to for most cases e.g., inflammation, stress, insomnia | Well tolerated & gentle on the stomach |
| Magnesium hydroxide | Inflammation & stress | Well absorbed |
| Magnesium oxide | Constipation | GI side-effect risk, not as easily absorbed |
| Magnesium malate | Fatigue | Well absorbed |
| Magnesium L-threonate | Supports brain health | Well absorbed |
| Magnesium taurate | Supporting blood sugar | |
| Magnesium sulfate | Sore muscles and relieving stress, migraines | Epsom salt, not as easily absorbed |
| Magnesium orotate | Heart Health | Well absorbed |
Magnesium Supplement Brands I Like:
- Solgar Magnesium Citrate (200mg per capsule)
- NEEDED Sleep & Relaxation
- Ritual Magnesium
Dosage
Magnesium requirements in the UK and Ireland are 270mg for women and 300mg for men. Recommended supplement dosage is 15-200mg (maximum 400mg) but always speak to your healthcare provider about a dose specific to you.
Generally 100mg twice daily or 200mg once daily with food is advised.
Be mindful of what you take alongside your magnesium supplement. For example, zinc can compete with magnesium for absorption, so it’s best to take them at different times of the day. Also, check any multivitamins or combination products you use to avoid double dosing.
If you’re taking prescription medications, speak with your pharmacist before adding magnesium. It can reduce absorption of some medicines (like antibiotics) and may interact with diuretics or other drugs that already contain magnesium.
How To Take Magnesium Supplements
Take with meals or before bed or as advised by your healthcare provider.
Avoid mixing high doses of the following with magnesium (within 1-2 hours of each other) to maximize absorption:
- Calcium
- Iron
- Zinc
- Melatonin
Possible Side Effects and Interactions
Getting too much magnesium from food is not a concern, as your kidneys naturally remove any excess through urine.
However, high doses from supplements can cause side effects such as diarrhea, cramping, or nausea because magnesium draws water into the gut and speeds up digestion. Extremely large doses can be harmful and should always be avoided.
Magnesium supplements can also interact with certain medications, including antibiotics, thyroid medicine, and diuretics. If you take prescription medication, it’s best to speak with your doctor or pharmacist before starting a supplement.
The Bottom Line
Magnesium plays an important role in the body, and some people may benefit from taking a supplement, especially if they have specific health concerns or low intake. But for most people, a diet rich in whole foods like nuts, seeds, leafy greens, and whole grains is the best way to meet your needs naturally.
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