In recent years, both retail aisles and social media platforms have seen an influx of magnesium products, touted as remedies for a range of issues from fatigue and hypertension to sleep disturbances.

While magnesium is indeed crucial for maintaining health, playing a role in over 300 bodily processes, the question arises: do we need to take supplements to ensure we get enough? A nutrition expert believes supplementation is essential.

Dr. Naomi Newman-Beinart shared with the Daily Mail that magnesium is a vital mineral required by the body in substantial quantities.

She explained that it’s labeled as an “essential mineral,” meaning that the body cannot produce it on its own, so it must be obtained through diet or supplements.

Dr. Newman-Beinart noted that low magnesium levels are more common than one might think, due to hectic lifestyles, stress, inadequate diets, and highly processed foods.

She also pointed out that consumption of alcohol, caffeine, and certain drugs can further deplete magnesium levels in the body.

‘Even if you’re eating a healthy diet, it can be difficult to get enough, which is why supplementation is popular.’ 

The NHS recommends women aged between 19 and 64 years old consume around 270mg of magnesium a day. It also suggests that men of the same age get around 300mg.

The NHS says it is possible to get enough magnesium from our diets alone 

Foods high in magnesium include nuts, seeds, fish such as mackerel, dark leafy greens, fruit and even dark chocolate. 

Supplements sold at the likes of Boots, Holland & Barrett and on supermarket shelves are often sold as 375mg tablets, and cost as little as 10p per dose. 

The micronutrient has many vital roles, from making sure our cells, organs and brain are functioning properly, to maintaining muscles, nervous system and immune system. It also helps to stabilise our mood. 

Dr Newman-Beinart added: ‘It plays a role in over 300 biochemical reactions. 

‘Magnesium supports energy production, muscle function, nerve signalling, heart rhythm, and even hormone balance. 

‘It also helps regulate stress and sleep, which is why many people associate it with relaxation.

‘Anyone with a busy lifestyle, high stress levels, or disrupted sleep may benefit from taking a magnesium supplement. 

‘Athletes and active people often use magnesium to support muscle recovery. 

Magnesium is increasingly popular, with the global market estimated to reach £7billion by 2030 

 ‘Women may find it useful for easing PMS symptoms, and older adults are more at risk of deficiency, so supplementation can be helpful.’ 

Thanks to endorsements from celebrities like Kourtney Kardashian and Taylor Swift, magnesium is increasingly popular, with the global market estimated to reach £7billion by 2030. 

But it’s reputation as a sleep-booster is one of the biggest reasons people turn to magnesium—but it’s key to make sure you’re taking the right formula.     

There are two main types of magnesium supplements; magnesium glycinate which has been found to improve sleep and reduce anxiety, and magnesium citrate, a form of the mineral which is good for increasing the body’s overall magnesium reserves, but can also have laxative effects.

‘When you take magnesium orally (as a pill or powder), it has to go through your digestive system before your body can use it,’ said Dr Newman-Beinart. 

‘Some forms, such as magnesium citrate, are better absorbed than others, but they can occasionally cause digestive upset.’ 

The NHS warns that all kinds of magnesium may, in very large doses, have a laxative effect. 

According to the health service’s guidelines, ingesting more than 400mg of magnesium—the equivalent to about four fillets of mackerel or eight avocados—can cause diarrhoea. 

Nutritionist Dr Naomi Newman-Beinart says almost everyone could benefit from a magnesium supplement 

Speaking about it’s association with relaxation, Dr Newman-Beinart said: ‘Magnesium can be taken at any time of day. 

‘However, because of its calming effect on the nervous system, many people find it particularly helpful to take it in the evening, when it may support relaxation and prepare the body for sleep.

‘Magnesium helps regulate melatonin, the sleep hormone, and supports GABA, a calming neurotransmitter in the brain. 

‘While it isn’t a sleeping pill, it can make it easier to unwind and fall asleep naturally.’

What foods are high in magnesium? 

Millions of Britons are critically low on magnesium, which can have a huge negative effect on our health

Magnesium is found in a wide range of everyday foods. Good sources include leafy green vegetables, nuts, seeds, whole grains, beans, and lentils.

Pumpkin seeds are particularly rich in magnesium. Just a small handful can provide almost half of your daily requirement. Other excellent sources include almonds, spinach, and black beans.

It’s also used to lessen the symptoms of restless legs syndrome, which is when the lower limbs become unbearably twitchy and tingly at night time. 

For this, many people turn to magnesium creams, bath salts and sprays—like the ones sold by supplement brand Better You—because they are well absorbed and can help with muscle cramps. 

Dr Newman-Beinart said: ‘There are so many options for magnesium on the market at the moment, including tablets, powders, sprays and lotions. 

‘If you struggle with digestion or simply don’t like taking tablets, transdermal magnesium (applied directly to the skin as a lotion, cream, or spray) is an excellent choice. 

‘Magnesium foot sprays are applied directly to the skin on the soles of your feet as it is highly absorbent. 

‘Research shows that magnesium can be absorbed through the skin, bypassing the digestive system. 

‘This makes it a soothing, effective, and evidence-based way to top up your levels. 

‘Some people still prefer capsules or powders, especially if they want precise doses, but for everyday support, a lotion rubbed into the skin is simple and gentle.’