WOULD you pay as little as 20p per day for improved sleep, better brain health and a boost in energy levels?
We all need vital vitamins and minerals to keep the body ticking over, and there’s one that’s among the top most recommended for Brits who are failing to get enough of the stuff.
Taking a common supplement could improve your sleep and slash your risk of dementia[/caption]
The mineral magnesium is found throughout the body. In fact, it’s essential for every cell to function.
“Magnesium is involved in over 300 enzymatic reactions in the body,” Dr Carrie Ruxton, dietitian from the Health & Food Supplements Information Service (HSIS), tells Sun Health.
But millions of us are deficient, she claims, with women and girls at increased risk.
The NHS says that adult men need 300mg of magnesium per day and adult women need 270mg.
However, one in five Brits in their 20s have low levels, as do half of women aged 11 to 18.
“Multiple studies consistently show that magnesium deficiency is common in older adults, too, due to several age-related changes, like lower dietary intake, diminished intestinal absorption, increased urinary excretion and declining bone magnesium stores,” says Emily Foster, nutritionist at Holland & Barrett, where staff are trained to offer customers personalised advice on how to revive their energy levels.
Several foods provide magnesium, including green, leafy vegetables – such as spinach – beans, nuts and whole grains.
“Pumpkin seeds, soy milk, bananas, and dark chocolate are also good sources,” says Emily.
Although the NHS says most people should be able to get this from foods, there are some groups who may benefit more than others from taking a magnesium supplement.
“People with high stress levels, those who consume excessive amounts of alcohol or sugar, people taking medications like diuretics or antibiotics, and those with a diet low in leafy greens, beans and pulses, nuts and seeds tend to be more at risk of inadequate magnesium levels,” says Dr Ruxton.
“Certain medications, such as indigestion medications, can increase the loss of magnesium from the body through urine as well.
“People with gastrointestinal disorders such as Crohn’s disease, ulcerative colitis and irritable bowel syndrome (IBS), who struggle to absorb their nutrients from food, may also need to supplement.”
So, how do you know you’re not getting enough of this magic mineral?
According to Dr Ruxton, in the early stages of magnesium deficiency someone might experience loss of appetite, nausea, vomiting, fatigue or weakness.
“As things get worse, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms and heart spasms could set in,” she adds.
If you’re concerned, speak to your doctor.
For all the benefits of magnesium – from more energy to improved sleep, less intense PMS and all-round better heart health, a supplement wouldn’t go amiss.
Here, experts reveal why a magnesium supplement could be your secret saviour…
1. Blood sugar levels
When you eat, the sugar in your food enters the bloodstream and travels to cells, where it gives them energy.
If this process is faulty – for example, if you have diabetes or are at risk of the condition – then you may have too much sugar in your blood.
This can be dangerous, leading to nerve damage, eye problems and diabetic ketoacidosis.
Keeping blood sugar levels stable can be beneficial for anyone, though – not just diabetics.
It can help you to maintain consistent energy, a clear mind and regulate your appetite.
Magnesium is found in leafy green vegetables, as well as nuts, seeds, soy milk, bananas and dark chocolate[/caption]
“One of magnesium’s jobs in the body relates to managing insulin and glucose control,” says Dr Ruxton.
This can help your body respond more efficiently to sugar, potentially reducing the size and frequency of blood sugar spikes.
With fewer blood sugar spikes, your energy should be more consistent.
Research published in the journal Diabetes Care suggests that people who consume magnesium could also have a 22 per cent lower risk of type 2 diabetes.
A separate study by Harvard School of Public Health found that healthy women with higher magnesium intakes have lower fasting insulin levels, meaning they are less sensitive to insulin in their bodies and have a reduced risk of developing type 2 diabetes.
Dr Ruxton says: “People with type 2 diabetes and insulin lose more magnesium in their urine than the general population, so they should also consider a daily supplement.”
2. Energy and muscles
Whether you’re a regular at gym classes, love running or spend your weekends on a bike, a magnesium supplement could support your fitness goals.
“Magnesium is essential for making energy in the body, which is particularly important for someone who is physically active,” says Dr Ruxton.
“We also need magnesium to ensure our muscles function properly.
“Working alongside calcium, magnesium is essential for healthy muscle contraction as well as relaxation.”
Emily adds: “Magnesium supports muscle health by reducing soreness and helping with regeneration too.”
A lack of magnesium is linked to oxidative stress and increased markers of inflammation in the brain. Both of these factors contribute to Alzheimer’s
Dr Carrie Ruxton
A study published in the Journal Sports Science found that when professional male cyclists took 400mg of magnesium every day for three weeks, they experienced improvements in muscle recovery after a tough race.
This was compared to cyclists taking a placebo.
Dr Ruxton says: “When we exercise and sweat, we lose magnesium, as well as other minerals like sodium, potassium and chloride.
“Topping up our magnesium is therefore important in maintaining healthy hydration and avoiding fatigue due to dehydration.”
Your heart is also a muscle and needs nutrients to keep it ticking.
Research in the journal Frontiers in Neurology linked high magnesium intake to a lower risk of heart disease, high blood pressure and stroke.
3. Brain support
Want to reduce your chances of cognitive diseases, including Alzheimer’s and depression? A magnesium supplement could help.
“A lack of magnesium is linked to oxidative stress and increased markers of inflammation in the brain,” says Dr Ruxton.
“Both of these factors contribute to declining brain health and diseases like Alzheimer’s – the most common form of dementia.
“Researchers have found a link between higher magnesium intake from our diet and better brain health in the general population.
“Interestingly, this was especially the case among women.”
The 9 supplements to take in each decade of life
By Katrina Turrill, Health News Editor
SUPPLEMENTS are a great way to make sure you’re getting enough essential nutrients.
But with so many to choose from, it can be hard to know which ones are best to take.
IN YOUR 20S
- Ashwagandha – Known for its adaptogenic properties, ashwagandha may help support mental well-being and reduce anxiety by managing cortisol (stress hormone) levels. It’s a go-to for stress relief and better sleep.
- Iron – For women who menstruate, iron helps replenish red blood cells, which are especially important for energy and focus.
- Vitamin B complex – Supports energy production and can be especially beneficial for those following vegetarian or vegan diets.
IN YOUR 30S
- Folic acid – Essential for women considering pregnancy, folic acid is recommended for fetal development. Intake is generally advised even if you’re not actively trying to conceive, as it supports overall cellular health by helping the body produce and maintain new cells, particularly red blood cells.
- Calcium and vitamin D – These work together to support bone health, a foundation for the years to come. Women begin losing bone density as early as their mid-30s, so it’s important to ensure adequate intake.
IN YOUR 40S
- Magnesium – Known as ‘nature’s relaxant’, magnesium helps regulate mood and can ease symptoms like irritability, muscle tension, and sleep disturbances. Magnesium glycinate, in particular, is gentle on the stomach and can be helpful for better sleep.
- Omega-3 fatty acids – These support heart health and may also help with mood regulation, given their anti-inflammatory properties. Omega-3s are beneficial in combating hormonal changes that can impact mood.
IN YOUR 50S
- Vitamin E: Known to help reduce hot flashes and support skin elasticity, vitamin E may offer relief from some common menopausal symptoms.
- Calcium and vitamin K2: These support bone density as vitamin K2 works synergistically with calcium to guide the mineral to bones rather than arteries. While bone density decreases for most people with age, women are at a higher risk of developing osteoporosis compared to men due to hormonal changes during menopause that impact bone density.
A study by Kyushu University that followed 1,000 middle-aged adults for 17 years found that those taking the highest levels of magnesium had a 37 per cent lower risk of developing dementia than participants taking the least amount.
Those who consumed more than 550mg per day also had ‘brain ages’ nearly one year younger by the age of 55 than those taking 350mg, which is about average, in a study published in the European Journal of Nutrition.
The results were more pronounced in women – especially those post-menopause – than men.
Lead author Dr Khawlah Alateeq, from Australian National University, said: “Our study shows a 41 per cent increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and a decreased risk or delayed onset of dementia in later life.
“This means people of all ages should be paying closer attention to their magnesium intake.”
Magnesium deficiency has been linked to stress, depression and Alzheimer’s[/caption]
Brain health also covers mental health.
Magnesium and stress – which can increase the risk of depression – are connected.
A research review published in the journal Nutrients suggests that stress can deplete magnesium. But on the flipside, magnesium deficiency could enhance the body’s susceptibility to stress.
In a small eight-week study by Shahid Sadoughi University of Medical Sciences, supplementing with 500mg of magnesium daily improved symptoms of depression in people who had a magnesium deficiency.
Another study published in the journal PLoS One found an even lower dose of 248mg of magnesium per day decreased symptoms of depression and anxiety.
4. PMS
For women, monthly headaches, cramps and mood swings can really get in the way of life.
But magnesium could help to minimise some symptoms of premenstrual syndrome (PMS), according to research in the journal Magnesium Research.
“While further well-designed clinical studies are needed to fully determine the effects of magnesium on PMS symptoms, it is known to help with tiredness and fatigue often experienced during menstruation,” says Emily.
If you suffer from PMS migraines, magnesium could offer some relief as it may help to control the release of brain chemicals such as glutamate while keeping nerve cells stable, Emily says.
“This can then prevent the overactive nerve signals that cause migraines,” she adds.
“Research published in the journal Biomedicine & Pharmacotherapy shows that those who suffer from migraines often have low levels of magnesium.”
5. Improved sleep
Magnesium could be the secret to sleeping better and sleeping longer – hurrah!
Research published in the journal BMC Complementary Medicine and Therapies found that when insomnia sufferers took magnesium supplements they fell asleep an average of 17 minutes quicker.
And a study of 4,000 adults, published in the journal Sleep, linked an increased intake of magnesium to better sleep quality and duration.
The mineral might help to combat PMS and help you sleep better[/caption]
Dr Ruxton says: “Magnesium helps regulate the sleep hormone melatonin, which has the job of maintaining our circadian rhythm – or body clock – and sleep-wake cycles.
“Magnesium also binds to GABA receptors in the brain, which has calming effects and reduces the excitability of neurons, which can help us fall asleep.”
Sleep is sometimes poor if you are stressed, thanks to a stress hormone called cortisol.
“Magnesium helps temper the effects of stress by regulating what’s known as the hypothalamic-pituitary-adrenal (HPA) axis and reducing cortisol levels.”
6. Bones and teeth
Worried about falls, especially as you’re getting older?
Strong bones not only help to improve your posture and reduce your risk of falls, but they’ll also be less likely to fracture or break if you do take a tumble.
It’s perhaps unsurprising, as 50 to 60 per cent of the body’s magnesium is found in the bones.
Emily says: “Magnesium plays an important role in building and maintaining strong bones and teeth by supporting their structure and strength.
“It also helps the body use calcium and vitamin D effectively, which are both key for healthy bone development.”
Magnesium threonate has potentially beneficial effects on brain and nervous system health
Dr Carrie Ruxton
According to the Royal Osteoporosis Society, it’s not yet clear whether low magnesium levels increase your risk of breaking a bone, but it is thought to be a risk factor for osteoporosis – a condition that weakens the bones, making them more susceptible to fractures.
A study published in the British Journal of Nutrition found that women with the highest magnesium intake reduced their risk of fractures by 62 per cent, while the risk reduction in men was 53 per cent.
Women who met the recommended intake were 27 per cent less likely to suffer a fracture.
Some research has also shown that magnesium might help lower the risk of arthritis.
A study by Guangzhou University of Chinese Medicine found that women who had ‘normal’ levels of magnesium in their diets – between 181 and 446mg per day – were less likely to get rheumatoid arthritis, but any less or more was linked to an increased risk.
Types of magnesium
There are different types of magnesium, so picking the ‘right’ one can feel like a minefield.
The most common types include:
- Magnesium citrate
- Magnesium oxide
- Magnesium chloride
- Magnesium lactate
- Magnesium malate
- Magnesium taurate
- Magnesium L-threonate
- Magnesium sulfate
- Magnesium glycinate
- Magnesium orotate
Magnesium glycinate is more easily absorbed by the body than other types.
“Additionally, due to the addition of the amino acid glycine, it’s known for its calming effects,” says Dr Ruxton.
Magnesium citrate is one of the more common supplement formulations, though it sometimes has a mild laxative effect.
“It can potentially help with easing constipation and is usually best taken earlier in the day,” the expert adds.
Magnesium threonate, meanwhile, “has potentially beneficial effects on brain and nervous system health”, Dr Ruxton says.
Scientists at Nanjing Medical University say it could help manage brain disorders like depression, Alzheimer’s and age-related memory loss.
Animal research suggests it may be the most effective type of increasing magnesium concentration in brain cells, but further studies are needed.
Magnesium supplements are available from most high street pharmacies and supermarkets, and range widely in price.
You can buy budget-friendly pills from as little as 6p per tablet in Boots (£3.30 for a bottle of 60), but some other varieties, like Heights, can cost more than £20 for a month’s supply.
Check the box of any supplements you buy to see what it is most recommended for. You can also speak to a pharmacist or your GP about specific formulations.
Watch your intake too. Taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea.
While rare, it is possible to overdose on the mineral.
Symptoms include digestive issues, nausea, muscle weakness, low blood pressure, urine retention and respiratory distress, according to the Office of Dietary Supplements.
Cardiac arrest – when the heart suddenly stops beating – is also possible.