Magnesium doesn’t always get the spotlight it deserves, but this essential mineral plays a crucial role in keeping our bodies running smoothly. From supporting energy production to helping us manage stress, and even sleep better, magnesium is involved in hundreds of processes in the body! Despite its importance, many of us aren’t getting enough magnesium, which can leave us feeling tired, tense, and out of balance.
If you’re curious about how magnesium can support your wellbeing, and whether it’s worth adding it to your routine, we’ve got you covered. Here’s everything you need to know about this powerhouse mineral and why it’s becoming a must-have in the world of supplements.
What Is Magnesium Good For?
“Magnesium is a mineral that is used in over 300 different functions in the body, including supporting our production of brain chemicals and the health of our nervous system,” says Henrietta Norton, founder of Wild Nutrition and leading nutritional therapist. Basically, it’s the Swiss Army knife of minerals – multi-functional, reliable, and something you didn’t realise you needed until you did.
According to the National Institutes of Health, magnesium plays a key role in:
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Supporting energy production.
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Regulating muscle and nerve function.
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Promoting better sleep and relaxation.
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Helping to maintain healthy blood sugar levels.
“Magnesium works on supporting the nervous system,” Henrietta explains, “so it can have a measurable effect on sleep quality as well as how well our nervous system responds to stress.”
Beyond its internal benefits, magnesium also offers great skin benefits. Known for its soothing and hydrating properties, magnesium-infused skincare products can help to calm irritation and support healthy, glowing skin.
What Does Magnesium Do For The Body?
From your muscles to your mind, magnesium works at a cellular level to keep you ticking over. Here’s a quick rundown:
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Muscle recovery: Helps ease soreness after exercise.
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Bone health: Supports strong, healthy bones.
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Heart function: Regulates a steady heartbeat.
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Stress relief: Reduces feelings of anxiety and overwhelm.
“Signs of being suboptimal in magnesium can include sleeplessness, anxiety, heart palpitations, and muscle twitches,” adds Henrietta. So, if your body’s sending you little red flags, magnesium could be worth exploring.
What Are the Different Forms of Magnesium?
There are lots of different forms of magnesium – and knowing the different types is key to finding the best magnesium supplement for you. Henrietta also stresses the importance of absorption: “The form of magnesium is key to avoid much of it being excreted.” Confused where to start? Here’s a cheat sheet:
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Magnesium citrate: Great for digestion and muscle relaxation.
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Magnesium glycinate: Known for its calming properties, ideal for stress and sleep.
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Food-form magnesium: A gentler option that supports strong absorption with clinically effective results.
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Magnesium chloride: Excellent for topical use, helping with muscle relaxation and hydration.
These are just some of the most common forms available, each with its own unique benefits. When choosing a supplement, consider what you want to achieve – be it better sleep, reduced stress, or muscle recovery.
Does Magnesium Help You Sleep?
If your nights are often spent staring at the ceiling and trying not to think about embarrassing moments from 2013, magnesium for sleep could be your ticket to dreamland.
There is a wealth of research that suggests that magnesium regulates neurotransmitters involved in sleep, like gamma-aminobutyric acid (GABA), which encourages relaxation. “We conducted studies on our Food-Grown Magnesium supplements, which showed that taking 80mg one hour before bed improved the time it takes to fall asleep (known as sleep latency) by 18 minutes and reduced stress and anxiety levels by 40%,” explains Henrietta.
Magnesium glycinate, in particular, is often hailed as the gold standard for sleep due to its high absorption rate and calming properties. It works on a cellular level to help the nervous system relax and improve sleep quality. But timing matters: if sleep is your priority, take magnesium about an hour before bed. For those seeking a topical approach, magnesium chloride – used in our Perfect Night’s Sleep Magnesium Body Butter – can be incorporated into a soothing evening ritual. Topical magnesium can help relax muscles and promote a sense of calm before bed.
For an added boost, pair it with a warm bath and a spritz of NEOM’s Perfect Night’s Sleep Pillow Mist. It’s like giving your body a gentle nudge towards rest.
Can Magnesium Help with Anxiety?
The short answer? Absolutely. Magnesium glycinates' calming superpowers lie in its ability to support the nervous system.
“Because magnesium works on supporting the nervous system, it can have a measurable effect on sleep quality and stress management,” Henrietta explains. Whether it’s quieting that inner monologue of doom or easing feelings of overwhelm, magnesium could help you feel a little more in control.
Incorporating magnesium topically can also boost feelings of calm. Products like NEOM’s magnesium-infused bath milk and body butter are designed to relax both body and mind as part of a self-care wind-down routine. This holistic approach to magnesium – combining both internal and external support – is key to fostering that wellbeing feeling.
What Foods Contain Magnesium?
Aside from oral or topical magnesium supplements, there are loads of great dietary sources you can incorporate into your routine. And, good news: magnesium isn’t just lurking in quinoa and kale! Some of the best sources include:
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Green leafy veg: Spinach, kale, and Swiss chard.
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Nuts: Cashews and almonds are winners.
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Quinoa and chickpeas: Add them to your salads.
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Dark chocolate: A legitimate excuse to eat a square (or three).
The beauty of these foods is how easy they are to slot into your everyday meals – no fancy recipes required.
How Much Magnesium Do You Need?
The recommended daily amount is 375mg, but Henrietta points out that most of us aren’t hitting that target. “Statistics show that around 75% of women in the western world have suboptimal levels of magnesium,” she says. “Stress, aerobic exercise, and caffeine consumption can all increase our body’s need for magnesium.”
If you’re curious about where to find it, half a cup of cooked quinoa has 80mg, and a serving of spinach offers 78mg. So while food source magnesium is great – unless you’re a big kale smoothie fan, you might need a little extra help in the form of magnesium supplements.
Support Holistic Wellbeing With NEOM
If stress, sleeplessness, or low energy have been taking a toll, magnesium could be the missing piece in your wellbeing routine. Backed by science and proven benefits, this essential mineral offers a simple yet effective way to feel more balanced and in control as you head into 2025. Explore our magnesium products today for a simple but amazing addition to your wellbeing routine...
Ready to learn more with NEOM? Check out... How To Shop Supplements Like A Pro | Tips For Improving Your Sleep Hygiene | Common Sleep Myths... Busted
References
- Tarsitano, M.G., et al., 2024, 'Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review', in Journal of Translational Medicine, 22(629).
- Rondanelli, M., et al., 2021, 'An update on magnesium and bone health', in Biometals., 34(4):715-736.