Why we need magnesium

“Magnesium really is a super-important mineral that supports and maintains a lot of your body’s functions, such as the nervous system, metabolism and muscles,”¹ says H&B Nutritionist, Madalena Vieira Costa. You won’t hear that kind of glowing endorsement from a nutritionist every day, so we knew we had to take note. Here's why your body needs magnesium and what happens if you don’t get enough.

“From tackling tiredness to supporting your bones and muscles, there are lots of ways that good levels of magnesium can benefit our bodies,” says Madalena. “Having the recommended daily amount of magnesium helps to balance your fluids and electrolytes,^2,3 and reduce tiredness and fatigue.”⁴ It also keeps your nerves functioning and fuels electrical activity within the heart and the brain.⁵

Diet is usually to blame for a magnesium deficiency.⁷ It happens when people aren't eating enough magnesium-rich foods.⁸ If you’re looking to ensure a magnesium-packed plate, you can find it in leafy greens such as spinach, nuts like cashews and almonds, seeds, eggs, seaweed and kelp. Where possible, choose organic varieties (which are grown in soil) as these tend to be higher in magnesium.⁹

Wondering how getting a good balance of magnesium could support your body? Here are some of the main reasons why we need this mineral:

This could explain why muscle aches, cramps and twitches (like those irritating eye twitches some of us experience) are a common symptom of a magnesium deficiency. Following on from this, it’s not difficult to see why magnesium glycinate may help relieve constipation, as it helps your digestive muscles and gastrointestinal tract to relax,¹⁸ helping you pass stools more easily. A study from Japan showed that there was an association between those with low magnesium intake in their diets and increased levels of constipation, however more research is needed to determine if one causes the other.¹⁹

“Early signs of a magnesium deficiency include fatigue, loss of appetite, cramps, muscle twitches and an irregular heartbeat,” Madalena says. While a severe deficiency is rare, many people in the UK (up to 60%) don’t meet the recommended daily intake,²⁷ particularly young women,²⁸ as their bodies use more. This is because oestrogen actually enhances the amount of magnesium your body requires, especially around ovulation or taking oral contraceptives, when oestrogen levels are highest.²⁷ “The harmful effects of low magnesium levels won’t happen overnight, but over the years, you might notice a lack of energy, slower muscle repair and weaker bones in later years. If you do have these symptoms, it's important to speak to your doctor so you can get your levels checked and they can rule anything else out,” she says.

Magnesium could play a role in helping your body keep up with exercise, supporting energy production, muscle function and fluid balance.²⁹ When you’re active, your body shifts magnesium around to help your muscles and keep everything working smoothly.²⁹ In warmer weather, this becomes even more relevant, as you tend to sweat more, which can increase magnesium losses and slightly raise your daily needs.²⁹

Magnesium is a vital mineral that supports our body every day, so having the recommended daily allowance through a balanced diet is important. Want to know more? Find out more about different types of magnesium or check out our list of magnesium supplements.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.