Perhaps I need to take a magnesium supplement, from Saga, 2026 05 09
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Colin Howard
May 10, 2026, 10:15:51 AM (3 days ago) May 10
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Greetings,
I do have plenty of fresh vegetables, whole grain porridge and other
serials, not sure if I might need a supplement, think it would be worth my
investigating this further.
Magnesium is claimed to help with everything from sleep and muscle cramps to
mood and memory problems. Does it really work and how do you know if you're
getting enough?
By Patsy Westcott | Published - 7 May 2026
What is magnesium?
One of the body's most important minerals and the fourth most abundant
(after calcium, potassium and sodium). Around 50-60% of it is stored in our
bones, with the rest in muscles and other soft tissues.
What does magnesium do?
Magnesium helps drive hundreds of vital processes in our bodies and is
important throughout life.
"It protects cells, reducing inflammation, it enhances energy production and
helps keep bones and muscles healthy, as well as helping regulate blood
pressure," says Dr Lindsy Kass, senior research fellow in health and
exercise physiology and performance nutrition at the University of
Hertfordshire.
Most research to date has looked at how magnesium could help ease sleep
problems, mood, migraine and muscle cramps. But more recently researchers
have been looking at its role in heart and brain health.
Over time not getting enough magnesium may increase oxidative stress, cell
damage linked to ageing and disease. Low levels have also been linked to a
higher risk of heart disease, stroke and type 2 diabetes as well as mood
problems, memory loss, muscle aches and weaker bones.
Are many of us short of magnesium?
Severe magnesium deficiency is uncommon, but you could still be falling
short of your needs. In the US around 60% of adults fail to achieve the
average recommended daily intake, while 45% are deficient.
The picture in the UK is similar, according to the latest National Diet and
Nutrition Survey. This showed adults aged 65-plus were getting just 79% of
the recommended intake. In the 75-plus age group, meanwhile, 22% of men and
27% of women fall below the LRNI (lower reference nutrition intake), a level
so low it would not be sufficient for most people, according to the
government's Scientific Advisory Group on Nutrition.
Why you could be low on magnesium?
Even if you eat pretty well you could still be falling short of what you
need. The reasons? Today's fruit and veg contain less magnesium than 100
years ago due to soil depletion, while ready meals and processed foods can
lose up to 80 to 90% during manufacture.
Magnesium is found in foods we're often told to eat more of, wholegrains,
beans, lentils, nuts, seeds, leafy greens and some fish, but if you're not a
big fan of these foods you may not consume enough. "Many people simply don't
eat a wide enough variety of different plant foods to get enough magnesium
in the diet," says registered nutritionist Rob Hobson, nutrition consultant
to Healthspan.
Less healthy choices such as white toast instead of wholegrain, crisps
instead of nuts and quick convenience meals low in nutritional value can all
chip away at magnesium intake.
Age can be a factor too. As we get older magnesium levels naturally decline,
partly because of "inflammageing" (low level inflammation linked to ageing),
poorer absorption, smaller appetites or having the same meals day in day
out.
Are you making these magnesium mistakes?
Eating a very small breakfast, often toast or cereal, with little
protein or fibre.
Too few nuts, seeds or pulses.
Avoiding wholegrains because you see them as "heavy" or hard to digest.
Eating less overall due poor appetite.
Repeating the same safe meals every day.
Too few vegetables, especially leafy greens.
Cutting out foods unnecessarily due to bloating or digestive worries.
Can magnesium help you sleep?
Plenty of people swear by magnesium for better sleep but the science is
mixed. It may depend on whether you're low on it to begin with. "Usually
with micronutrients, once you have reached the amount you need, more is not
necessarily better," says Dr Kass.
Some studies have linked higher magnesium intake to better sleep quality and
duration. Others have found people drop off around 17 minutes faster,
although total sleep time is only improved slightly, when they take a
supplement. A 2025 study, meanwhile, found magnesium glycinate led to small
but significant improvements in insomnia, especially in people likely to be
low in magnesium.
What about topical products such as magnesium cream? The jury is still out,
says Dr Kass. Her research shows magnesium can be absorbed through the skin,
but it's not known if it's magnesium itself or simply the relaxing bedtime
ritual of rubbing in a cream which is having an effect.
Will magnesium help with mood, migraine, cramps and heart health?
The evidence is pretty mixed. "There is no clinical evidence magnesium helps
with anxiety or low mood," says Kass, although she does point to a 2024
review in which people self-reported feeling less anxious after
supplementation.
Another review of seven studies revealed a significant reduction in
depression scores in people with depression taking a magnesium supplement.
Magnesium has been under investigation for more than 30 years for the
treatment of migraine. A review published in the journal Nutrients in 2025
suggested it could be a useful add-on alone or in combo when other
treatments have had little or no effect.
A 2020 Cochrane review (these are considered the gold standard in research)
found oral magnesium supplements did not improve muscle cramps in older
people, although we do know magnesium plays a role in muscle relaxation by
opposing calcium, which triggers muscle contraction, so in theory it could
help.
Magnesium is also important for heart rhythm, blood pressure and blood
vessel health and low levels have been linked to a higher risk of heart
disease. But again, research isn't yet clear enough to reach firm
conclusions.
Should you take a magnesium supplement?
Food should always come first, say the experts. "Just 25g of pumpkin seeds
provides around half your daily magnesium needs," says Kass. Spinach,
avocado, lentils, nuts and wholegrains are other good sources.
If diet alone doesn't cut it, a supplement may help but it's not a magic
fix. "Adding one supplement will not compensate for a diet low in
wholegrains, pulses, nuts, seeds and vegetables," says Hobson.
He suggests supplementation may be indicated when food intake is low, needs
are higher, or someone has symptoms like fatigue, muscle cramps, poor sleep
or low mood.
The problem is, these symptoms can be caused by other factors as we age.
Hobson also cautions: "Magnesium supplements aren't for everyone. Check with
your doctor if you have kidney disease or take regular medication."
High-dose magnesium can cause diarrhoea and digestive problems so check the
dose and form.
3 easy ways to get more magnesium
Add seeds every day - sprinkle pumpkin seeds, chia seeds or ground
flaxseed on porridge, yogurt or soup.
Eat more pulses - beans, lentils and chickpeas are cheap and nourishing
and easy to add to soups, stews, salads and pasta sauces.
Go for grains, whole if possible. Choose oats, wholemeal bread, brown
rice and wholegrain cereals.
There are so many types of magnesium. Which is best?
Magnesium has to be bound to another compound to keep it "stable" in the
body.
Options include:
Glycinate, Moderate-high absorption. Gentle on the gut. May help with
calmness and sleep.
Citrate, High absorption. May help relieve constipation.
Malate, High absorption. Energy support and muscle function.
Oxide, Low absorption. Laxative effect.
L-threonate, Recently approved in the UK. Can cross the blood-brain
barrier. In research, it's linked to better cognitive performance and sleep
quality.
There is a huge range of magnesium supplements on the market and at
different price points, including Healthspan magnesium glycinate (Ł14.99 for
120 tablets) and Viridian High Potency Magnesium Bisglycinate (Ł28.05 for
120 capsules).
The key thing to check is the amount of "elemental magnesium", the magnesium
the body can actually use. Around 110mg to 300 mg a day is usually enough.
Note: If you have kidney problems or are taking medications such as
diuretics, antibiotics or some diabetes drugs check with a GP or pharmacist
first.
Saga Health Insurance has advice from a registered GP to help you decide
which vitamins and minerals to take.
Written by: Patsy Westcott
Colin Howard, living in Southern England.
I do have plenty of fresh vegetables, whole grain porridge and other
serials, not sure if I might need a supplement, think it would be worth my
investigating this further.
Magnesium is claimed to help with everything from sleep and muscle cramps to
mood and memory problems. Does it really work and how do you know if you're
getting enough?
By Patsy Westcott | Published - 7 May 2026
What is magnesium?
One of the body's most important minerals and the fourth most abundant
(after calcium, potassium and sodium). Around 50-60% of it is stored in our
bones, with the rest in muscles and other soft tissues.
What does magnesium do?
Magnesium helps drive hundreds of vital processes in our bodies and is
important throughout life.
"It protects cells, reducing inflammation, it enhances energy production and
helps keep bones and muscles healthy, as well as helping regulate blood
pressure," says Dr Lindsy Kass, senior research fellow in health and
exercise physiology and performance nutrition at the University of
Hertfordshire.
Most research to date has looked at how magnesium could help ease sleep
problems, mood, migraine and muscle cramps. But more recently researchers
have been looking at its role in heart and brain health.
Over time not getting enough magnesium may increase oxidative stress, cell
damage linked to ageing and disease. Low levels have also been linked to a
higher risk of heart disease, stroke and type 2 diabetes as well as mood
problems, memory loss, muscle aches and weaker bones.
Are many of us short of magnesium?
Severe magnesium deficiency is uncommon, but you could still be falling
short of your needs. In the US around 60% of adults fail to achieve the
average recommended daily intake, while 45% are deficient.
The picture in the UK is similar, according to the latest National Diet and
Nutrition Survey. This showed adults aged 65-plus were getting just 79% of
the recommended intake. In the 75-plus age group, meanwhile, 22% of men and
27% of women fall below the LRNI (lower reference nutrition intake), a level
so low it would not be sufficient for most people, according to the
government's Scientific Advisory Group on Nutrition.
Why you could be low on magnesium?
Even if you eat pretty well you could still be falling short of what you
need. The reasons? Today's fruit and veg contain less magnesium than 100
years ago due to soil depletion, while ready meals and processed foods can
lose up to 80 to 90% during manufacture.
Magnesium is found in foods we're often told to eat more of, wholegrains,
beans, lentils, nuts, seeds, leafy greens and some fish, but if you're not a
big fan of these foods you may not consume enough. "Many people simply don't
eat a wide enough variety of different plant foods to get enough magnesium
in the diet," says registered nutritionist Rob Hobson, nutrition consultant
to Healthspan.
Less healthy choices such as white toast instead of wholegrain, crisps
instead of nuts and quick convenience meals low in nutritional value can all
chip away at magnesium intake.
Age can be a factor too. As we get older magnesium levels naturally decline,
partly because of "inflammageing" (low level inflammation linked to ageing),
poorer absorption, smaller appetites or having the same meals day in day
out.
Are you making these magnesium mistakes?
Eating a very small breakfast, often toast or cereal, with little
protein or fibre.
Too few nuts, seeds or pulses.
Avoiding wholegrains because you see them as "heavy" or hard to digest.
Eating less overall due poor appetite.
Repeating the same safe meals every day.
Too few vegetables, especially leafy greens.
Cutting out foods unnecessarily due to bloating or digestive worries.
Can magnesium help you sleep?
Plenty of people swear by magnesium for better sleep but the science is
mixed. It may depend on whether you're low on it to begin with. "Usually
with micronutrients, once you have reached the amount you need, more is not
necessarily better," says Dr Kass.
Some studies have linked higher magnesium intake to better sleep quality and
duration. Others have found people drop off around 17 minutes faster,
although total sleep time is only improved slightly, when they take a
supplement. A 2025 study, meanwhile, found magnesium glycinate led to small
but significant improvements in insomnia, especially in people likely to be
low in magnesium.
What about topical products such as magnesium cream? The jury is still out,
says Dr Kass. Her research shows magnesium can be absorbed through the skin,
but it's not known if it's magnesium itself or simply the relaxing bedtime
ritual of rubbing in a cream which is having an effect.
Will magnesium help with mood, migraine, cramps and heart health?
The evidence is pretty mixed. "There is no clinical evidence magnesium helps
with anxiety or low mood," says Kass, although she does point to a 2024
review in which people self-reported feeling less anxious after
supplementation.
Another review of seven studies revealed a significant reduction in
depression scores in people with depression taking a magnesium supplement.
Magnesium has been under investigation for more than 30 years for the
treatment of migraine. A review published in the journal Nutrients in 2025
suggested it could be a useful add-on alone or in combo when other
treatments have had little or no effect.
A 2020 Cochrane review (these are considered the gold standard in research)
found oral magnesium supplements did not improve muscle cramps in older
people, although we do know magnesium plays a role in muscle relaxation by
opposing calcium, which triggers muscle contraction, so in theory it could
help.
Magnesium is also important for heart rhythm, blood pressure and blood
vessel health and low levels have been linked to a higher risk of heart
disease. But again, research isn't yet clear enough to reach firm
conclusions.
Should you take a magnesium supplement?
Food should always come first, say the experts. "Just 25g of pumpkin seeds
provides around half your daily magnesium needs," says Kass. Spinach,
avocado, lentils, nuts and wholegrains are other good sources.
If diet alone doesn't cut it, a supplement may help but it's not a magic
fix. "Adding one supplement will not compensate for a diet low in
wholegrains, pulses, nuts, seeds and vegetables," says Hobson.
He suggests supplementation may be indicated when food intake is low, needs
are higher, or someone has symptoms like fatigue, muscle cramps, poor sleep
or low mood.
The problem is, these symptoms can be caused by other factors as we age.
Hobson also cautions: "Magnesium supplements aren't for everyone. Check with
your doctor if you have kidney disease or take regular medication."
High-dose magnesium can cause diarrhoea and digestive problems so check the
dose and form.
3 easy ways to get more magnesium
Add seeds every day - sprinkle pumpkin seeds, chia seeds or ground
flaxseed on porridge, yogurt or soup.
Eat more pulses - beans, lentils and chickpeas are cheap and nourishing
and easy to add to soups, stews, salads and pasta sauces.
Go for grains, whole if possible. Choose oats, wholemeal bread, brown
rice and wholegrain cereals.
There are so many types of magnesium. Which is best?
Magnesium has to be bound to another compound to keep it "stable" in the
body.
Options include:
Glycinate, Moderate-high absorption. Gentle on the gut. May help with
calmness and sleep.
Citrate, High absorption. May help relieve constipation.
Malate, High absorption. Energy support and muscle function.
Oxide, Low absorption. Laxative effect.
L-threonate, Recently approved in the UK. Can cross the blood-brain
barrier. In research, it's linked to better cognitive performance and sleep
quality.
There is a huge range of magnesium supplements on the market and at
different price points, including Healthspan magnesium glycinate (Ł14.99 for
120 tablets) and Viridian High Potency Magnesium Bisglycinate (Ł28.05 for
120 capsules).
The key thing to check is the amount of "elemental magnesium", the magnesium
the body can actually use. Around 110mg to 300 mg a day is usually enough.
Note: If you have kidney problems or are taking medications such as
diuretics, antibiotics or some diabetes drugs check with a GP or pharmacist
first.
Saga Health Insurance has advice from a registered GP to help you decide
which vitamins and minerals to take.
Written by: Patsy Westcott
Colin Howard, living in Southern England.
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