Choosing the Right Type of Magnesium: Why It Matters and What the Evidence Says
Magnesium is one of the most frequently recommended supplements in the UK (alongside vitamin D and iron) often topping GP and nutritionist guidance for good reason. It plays a vital role in over 300 biochemical processes, including energy production, muscle and nerve function, bone health, and sleep regulation .
How Much Is Enough? (NHS Recommended Daily Intake)
- Men (19–64): 300 mg/day
- Women (19–64): 270 mg/day
The NHS confirms that these levels are usually achievable through a balanced diet, but the National Diet and Nutrition Survey shows many women fall short.
Evidence for Health Benefits
1. Sleep
A 2021 review in Nutrients found that magnesium supplements significantly improved sleep quality, especially for those with insomnia symptoms.
2. Stress & Mood
A 2017 PLOS ONE review linked magnesium deficiency with anxiety and low mood; supplementation showed modest benefits .
3. PMS & Energy
Emerging studies suggest magnesium, especially when paired with vitamin B6, may ease PMS symptoms and support energy levels.
4. Heart & Cognitive Health
One British Medical Journal-linked UK Biobank analysis showed higher magnesium intake correlated with slower brain ageing and reduced cardiovascular risk .
Is Magnesium a Top-Tier Supplement?
Yes, alongside vitamin D and iron, magnesium frequently appears as a top-tier supplement recommended within UK guidance. Nutrition experts and GPs highlight all three as safe, evidence-based options - particularly for people with insufficient dietary intake or mild deficiency symptoms.
Choosing the Right Form
- Glycinate – Best absorbed & gentle; ideal for sleep, stress, hormone health.
- Citrate – Good option for digestion or constipation support.
- Oxide – Lower absorption; commonly used in medical settings (e.g. NHS, hospital formularies) .
- Malate – Popular for energy and muscle recovery.
Top tip: If magnesium supplements haven’t worked before, it might be the wrong type rather than you!
Yvidét Edit
Magnesium isn’t hype, it’s a quietly powerful mineral backed by UK health bodies like the NHS. Especially for women under stress, with low energy, or poor sleep, it’s one of the smartest supplements to consider - practical, low-risk, and genuinely supported by evidence.