There's a mineral working behind the scenes in over 300 processes throughout your body — yet most of us barely give it a second thought.

It helps you drift off to sleep at night, keeps your mood steady during stressful times, and ensures your muscles work properly whether you're exercising or simply going about your day.

This overlooked nutrient is magnesium, and despite its crucial role in our wellbeing, many of us aren't getting enough.

According to the NHS, certain groups are particularly at risk of deficiency, including older adults and those with digestive conditions. The tricky part? You might be running low without even knowing it.

This article reveals why magnesium deserves more attention, how to spot the signs you might need more, and simple ways to boost your intake through food and smart supplementation.

What Is Magnesium, and Why Do We Need It?

Magnesium is the fourth most abundant mineral in the human body and is essential for healthy muscles, nerves, bones and blood sugar regulation.

It acts as a cofactor in hundreds of enzyme systems, supporting everything from energy production to protein synthesis.

Your body contains about 25 grams of magnesium, with roughly 60% stored in bones and the rest distributed throughout muscles and other tissues.

Only about 1% shows up in a standard blood test, so even if your blood work looks "normal," you could still be running low.

The NHS recommends daily magnesium intake of:

• 300mg for men aged 19-64

• 270mg for women aged 19-64

• Slightly higher amounts during pregnancy and breastfeeding

With certain groups are more likely to struggle with magnesium levels:

• People with gastrointestinal conditions (such as coeliac disease or Crohn's disease) may not absorb magnesium properly

• Those taking certain medications, including some diuretics and proton pump inhibitors for reflux

• Anyone with type 2 diabetes, as high blood sugar can increase magnesium loss through urine

• People who drink alcohol heavily

• Adults over 40, as absorption gradually decreases with age (particularly after 65)

The Relaxing Effect: How Magnesium Helps You Sleep

Magnesium helps calm the nervous system in several ways. It supports GABA, a "rest and digest" neurotransmitter that promotes relaxation, and helps the body produce melatonin, the hormone that regulates our sleep-wake cycles.

As a natural NMDA antagonist, magnesium also helps prevent overstimulation of nerve cells.

What Research Shows

A study published in the Journal of Research in Medical Sciences found that elderly adults with insomnia who took 500mg of magnesium daily for 8 weeks experienced significant improvements in sleep time and sleep efficiency.

They also showed increased levels of melatonin and decreased cortisol (the stress hormone).

More recent research demonstrated improvements in deep sleep and REM sleep stages. Participants reported feeling more refreshed in the morning and having better energy throughout the day.

That said, a 2021 systematic review found that while many people report better sleep with magnesium, not every trial shows dramatic benefits. Individual responses vary, but if you're struggling to get quality rest, increasing your magnesium intake through food or a gentle supplement could be worth trying.

Lifting Low Mood and Easing Anxiety

Magnesium plays a crucial role in regulating stress hormones, particularly cortisol. When we're under chronic stress, cortisol levels can remain elevated, contributing to anxiety and low mood. Magnesium helps keep these levels balanced.

A randomised clinical trial published in PLOS One in 2017 examined 126 adults with mild-to-moderate depression.

Those taking 248mg of elemental magnesium daily experienced clinically significant improvements in depression scores within just two weeks.

The same study found that anxiety symptoms also improved, with benefits observed regardless of whether participants were taking antidepressants.

A 2023 systematic review confirmed these findings, showing that magnesium supplementation significantly reduced depression scores across multiple studies. Many participants reported feeling less "edgy" and more emotionally balanced after a few weeks of supplementation.

Keeping Muscles and Nerves Happy

Although magnesium is commonly recommended for muscle cramps, a Cochrane Review found it unlikely to relieve leg cramps in older adults, even though some studies show pregnant women may benefit.

However, magnesium remains essential for healthy muscle function:

• Contraction and relaxation: Magnesium helps muscles contract for movement and then relax properly afterwards.

• Energy production: Working muscles need ATP (energy currency), and magnesium is vital for making and using it.

• Repair and recovery: After exercise, magnesium contributes to protein synthesis and helps reduce inflammation.

• Athletic performance: Active individuals may need up to 20% more magnesium than sedentary people, as regular exercise increases magnesium turnover.

Signs You Might Be Low in Magnesium

According to the NHS, magnesium deficiency symptoms typically don't appear until levels are quite low. Watch for:

• Feeling tired or weak more than usual

• Muscle twitches, tremors or spasms

• Trouble sleeping or restless nights

• Feeling unusually anxious or low in mood

• Irregular heartbeat (palpitations)

• Numbness or tingling in hands or feet

• Loss of appetite or nausea

If you experience several of these symptoms, discuss them with your GP. They may recommend more thorough testing, as standard blood tests don't always reflect true magnesium status.

Easy Ways to Get More Magnesium from Food

Seeds and Nuts

• Pumpkin seeds: ~150mg per 30g serving

• Almonds: ~80mg per 30g serving

• Cashews: ~75mg per 30g serving

• Brazil nuts: Also provide selenium

  
  

Whole Grains

• Brown rice (cooked): ~80mg per cup

• Porridge oats: ~60mg per cooked cup

• Wholemeal bread: Higher in magnesium than white bread

  
  

Leafy Greens

• Spinach (cooked): ~150mg per cup

• Swiss chard: Similar to spinach

• Kale (cooked): ~30-40mg per cup

  
  

Legumes and Pulses

• Black beans: ~120mg per cooked cup

• Chickpeas: ~80mg per cooked cup

• Lentils: ~70mg per cooked cup

  
  

Other Good Sources

• Dark chocolate (70-85% cocoa): ~65mg per 30g

• Avocado: ~50-60mg per medium fruit

• Oily fish (mackerel, salmon): ~25-30mg per 100g

• Natural yoghurt: ~30mg per 150g pot

  
  

And tap water can contribute to magnesium intake, particularly in areas with "hard" water containing higher mineral content.

Cooking tip: When boiling vegetables, some magnesium leaches into the cooking water. Use this water for soups or stocks to retain the minerals, or try steaming instead.

Magnesium Supplements?

While magnesium-rich foods should be your first choice, magnesium is also one of the most common supplements, widely available in pharmacies and health shops.

Many people find supplementation helpful, particularly if they struggle to meet their needs through diet alone or have increased requirements.

Choosing the Right Form

Not all magnesium supplements are the same. Here are the most popular types:

• Magnesium glycinate: The gentlest option, ideal for sleep and anxiety support.

• Magnesium citrate: Well absorbed, though may have a mild laxative effect if you take too much.

• Magnesium oxide: Budget-friendly and widely available.

Many people find it helpful taking 250-400mg daily, with food to improve absorption.

The Best Time to Take?

• Evening (30-60 minutes before bed) may improve sleep

• Morning can support daytime energy

• Split larger doses between meals for better absorption

• Allow an hour gap from calcium or zinc supplements to improve absorption