Could magnesium be just what you need in your routine? We asked an expert if this trendy supplement is worth the hype and if it’s for you
Magnesium isn’t a new phenomenon – and yet it’s suddenly trending as the hot ticket to rest and wellness. But what even is it? Well, Magnesium is a mineral which is essential for a lot of biochemical reactions in the body. It is found naturally in some foods – but it can also be supplemented. So, why is there so much hype around it?
“Magnesium plays a big role in muscle function (contraction and relaxation), as well as nervous system regulation and how our body can calm itself,” explains nutritionist, health and wellness business owner and mentor of Elementa, Saima Malik – who’s had over 10 years’ experience in healthcare and nutrition.
“There’s also a link with sleep and energy production, as well as protein synthesis and bone health,” she says. Given how much we’re beginning to know about the impact of stress and sleep on our health, could magnesium be what we’re missing from our diet ? We asked Saima.
What can magnesium help with?
- Calming the nervous system
“Magnesium supports normal nervous system functions, so that can help with relaxation before sleep because it influences melatonin, which is the sleep hormone,” explains Saima. “It can also aid GABA activity – a neurotransmitter that helps you feel more relaxed.”
- Sleep
“People are reading more into how they can improve their sleep, and I think that’s where they found magnesium can be helpful,” she says. “In terms of supplements, there’s also evidence to show that for those who are deficient, magnesium may help improve your sleep quality and how fast you fall asleep, as well the duration of sleep.”
- Recovery
“Magnesium can be helpful in terms of recovery after exercise,” says Saima. “That’s a big one – in terms of not getting DOMs (delayed onset muscle soreness). Magnesium can help make sure that the muscles contract and relax efficiently, as well as reducing cramps and tension afterwards.”
So, should you supplement magnesium?
While supplementing minerals and vitamins can have significant benefits if you’re in need of them – experts say that they should only be considered as a support to a healthy diet and lifestyle, not a fix all cure. “It’s not a replacement for food – it’s in the word – it’s supporting you,” says Saima. Essentially, unless you know you’re deficient, you should be trying to get magnesium from your food.
“I always advise trying to get it from your diet first and increasing that amount, and then if you’re concerned obviously going to your GP to get a blood test,” says Saima, who explains that common symptoms of low magnesium may include fatigue, trouble sleeping and muscle cramps.
“Don’t self-prescribe because there’s an overlap with lots of other vitamins, in terms of what those symptoms look like,” she explains. “The blood test is always the best bet and then you can speak to a nutritionist if you want more specific support, as you might take it and you don’t know if your body is absorbing it.”
“You have to always make sure you’re taking it because you need it, not just because it’s a trend,” says Saima. “You can get all of these minerals and vitamins through a healthy balanced diet, but if you don’t have a healthy balanced diet, then that’s where the deficiency may arise and then a supplement may be useful.”
How can you get magnesium naturally?
If you’re keen to tap into some of the benefits of magnesium, then a great place to start is by looking at what foods you’re eating. “In the first instance. It’s always recommended to include more magnesium rich food, because supplements can’t replace a healthy balanced diet, exercise and a healthy balance between work and life,” says Saima.
“[Magnesium rich] foods are things like dark leafy greens (like spinach and kale), nuts, seeds and whole grains such as oats, brown rice, quinoa, beans and lentils,” she says, adding that it can also be found in oily fish (like mackerel and salmon) and even in dark chocolate when it’s over 70%! “If you have a small 30g size, that can give you like 60-65mg of magnesium,” says Saima.
“You could try things like adding some seeds or nuts on your cereal in the morning, or into your protein shakes, then you can get in like half of what you need from just one little snack or drink. If you’re having oats in the morning, around half a cup is 60 mg of magnesium, so you can get it in quite easily through a variety of foods,” reassures Saima.
How much should you be having?
If you decide to supplement magnesium, you have several different options on which type and how much to take. The recommended amount for adult men is 300 mg a day, and 270mg for adult women. The NHS advises that you do not exceed 400 mg a day.
“There’s lots of different types,” says Saima. ”There’s magnesium oxide which is less absorbed by the body, but is usually a cheaper version of it. Then there’s others that are better absorbed and a little bit more expensive, like magnesium citrate, magnesium glyconate and magnesium malate.”
“Out of the four that I listed, the magnesium glycinate or bis glycinate are known as the ones that are more highly absorbed by the body,” says Saima, who explains that it’s slightly more gentle on the stomach, with less potential side effects. “It’s also preferred for sleep support as well as muscle recovery and nervous system relaxing.”
It’s important to remember that you may be getting enough in your diet, and that lifestyle changes to manage stress are an important priority alongside getting the right minerals and nutrients. “There’s no magic dose for sleep or recovery,” says Saima. “The support comes from correcting that deficiency, not just having a big amount.”
