Is This Trendy Magnesium Supplement Worth It? A Dietitian’s Take
The Rise of Magnesium as a Health Supplement
In recent years, magnesium has become a staple in both physical and digital spaces, with an array of products claiming to offer relief for everything from fatigue to high blood pressure and sleep issues. This essential mineral plays a critical role in over 300 biochemical reactions within the body, making it a vital component of overall health.
Dr. Naomi Newman-Beinart, a nutritionist, highlights that magnesium is considered an “essential mineral” because the human body cannot produce it on its own. Therefore, it must be obtained through diet or supplements. However, many people may not be getting enough due to modern lifestyles, which often involve stress, poor dietary choices, and processed foods. Additionally, factors such as alcohol consumption, caffeine intake, and certain medications can further deplete magnesium levels in the body.
The National Health Service (NHS) recommends that women aged 19 to 64 consume around 270mg of magnesium daily, while men of the same age group should aim for approximately 300mg. Fortunately, magnesium is readily available in various foods, including nuts, seeds, fish like mackerel, dark leafy greens, fruits, and even dark chocolate. These natural sources can help individuals meet their daily requirements without the need for supplements.
For those who prefer convenience, magnesium supplements are widely available at pharmacies and supermarkets. They come in various forms, such as 375mg tablets, and can be quite affordable, with some options costing as little as 10p per dose. These supplements support numerous bodily functions, including cellular activity, muscle function, nerve signaling, and immune system health. They also play a role in regulating mood and stress levels, which is why many people associate magnesium with relaxation.
Magnesium’s popularity has been further boosted by endorsements from celebrities like Kourtney Kardashian and Taylor Swift, leading to a projected global market value of £7 billion by 2030. While one of the most common reasons people turn to magnesium is its potential to improve sleep, it’s important to choose the right form of the supplement. There are two primary types: magnesium glycinate, known for improving sleep and reducing anxiety, and magnesium citrate, which helps increase overall magnesium levels but may have laxative effects.
According to Dr. Newman-Beinart, the absorption of magnesium depends on the form taken. Some types, like magnesium citrate, are better absorbed than others, but they can occasionally cause digestive discomfort. The NHS warns that consuming more than 400mg of magnesium—equivalent to about four fillets of mackerel or eight avocados—can lead to diarrhea.
Magnesium is often taken in the evening due to its calming effect on the nervous system. It helps regulate melatonin, the hormone responsible for sleep, and supports GABA, a neurotransmitter that promotes relaxation. While it isn’t a sleeping pill, it can make it easier to unwind and fall asleep naturally.
Foods Rich in Magnesium
Magnesium is found in a variety of everyday foods, making it easy to incorporate into a balanced diet. Leafy green vegetables, nuts, seeds, whole grains, beans, and lentils are all excellent sources. Pumpkin seeds, in particular, are rich in magnesium, with just a small handful providing almost half of the daily requirement. Other good sources include almonds, spinach, and black beans.
Magnesium is also used to alleviate symptoms of restless legs syndrome, a condition characterized by uncomfortable sensations in the lower limbs at night. Many people turn to magnesium creams, bath salts, and sprays, such as those offered by supplement brand Better You, as these forms are well absorbed and can help with muscle cramps.
Dr. Newman-Beinart explains that there are numerous options for magnesium on the market, including tablets, powders, sprays, and lotions. For those who struggle with digestion or prefer non-tablet forms, transdermal magnesium applied directly to the skin can be an effective alternative. Magnesium foot sprays, for instance, are applied to the soles of the feet, which are highly absorbent. Research shows that magnesium can be absorbed through the skin, bypassing the digestive system and offering a soothing and evidence-based way to boost magnesium levels.
While some people still prefer capsules or powders for precise dosing, transdermal applications are simple and gentle for everyday use. Whether through diet, supplements, or topical applications, magnesium continues to gain recognition as a valuable tool for supporting overall health and well-being.
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