Magnesium - do we need it?

Magnesium has become one of the most talked about minerals in the supplement world. It keeps everything ticking over in our bodies and without enough magnesium, our bodies cannot function properly. Yet, studies suggest that many of us are not getting enough.

Why Magnesium Matters

• Energy production - magnesium is essential for energy production. Without it, your body can't properly access and use the energy it creates.

• Muscle contraction & relaxation - magnesium helps regulate normal muscle and nerve function and plays a role in muscle contraction and relaxation.

• Nervous system health - magnesium contributes to normal nervous system function and is involved in processes that influence mood, relaxation and sleep.

• Blood pressure control - it helps relax blood vessels, supporting healthy circulation and heart rhythm.

• Bone formation - around 60% of the body's magnesium is stored in the bones, contributing to bone density.

• Glucose metabolism - magnesium plays a role in how the body handles insulin and blood sugar levels.

Are We Getting Enough?

Magnesium status can be difficult to assess. Only around 1% of the body's magnesium is found in the blood, so a serum magnesium test may not always reflect the body's overall magnesium stores.

Inadequate magnesium intake is relatively common, and certain groups are at greater risk of deficiency. Populations at higher risk include older adults, people with type 2 diabetes, those with gastrointestinal issues like Crohn's disease and individuals taking certain medications, such as diuretics (common for blood pressure) or PPIs like Omeprazole and Lansoprazole.

Possible signs of low magnesium include:

• Persistent fatigue or muscle weakness

• Cramping or twitching muscles

• Sleep disturbances or restless legs

• Anxiety, irritability, or frequent mood swings

Foods rich in magnesium:

• Leafy greens (spinach, chard, kale)

• Nuts and seeds (almonds, cashews, pumpkin seeds, chia)

• Legumes (chickpeas, lentils, black beans)

• Wholegrains (brown rice, oats, quinoa, buckwheat)

• Dark chocolate (70% cocoa or higher)

• Avocados, bananas & tofu

But food is not everything. A with most health issues, low magnesium levels are multifactorial. To. really improve our health, we need to approach it holistically and consider all factors, including:

• Stress - chronic stress may increase urinary magnesium losses, potentially increasing the body's requirements.

• Dietary changes - highly processed foods dominate the modern diet, yet they are stripped of natural magnesium during processing.

• Caffeine & alcohol - both can increase urinary magnesium losses.

• Medications - some medications prevent absorption (PPIs), while others increase excretion (diuretics).

Magnesium status won't change overnight, and improvements will depend on the underlying cause. For those who are not getting enough, increasing magnesium-rich foods and addressing contributing factors may support muscle function, relaxation and sleep over time.

Supplements are available and may support improvements alongside other lifestyle changes. However, supplements don't replace the importance of diet and lifestyle choices. Focusing on a 360-degree approach to health is what leads to long-lasting results.