Magnesium 101

Why Magnesium is the hardest working mineral we all need.

This is a blog post I wrote for Solgar to support the launch of their new Magnesium supplement range.

Although magnesium is found in many foods, modern diets and food processing often mean that many people may still fall short.

Around 60% of people in the UK do not consume adequate magnesium in their diet. 

Magnesium plays a role in over 300 enzyme reactions. Think of it as the switch that turns on hundreds of processes; the multitasker the body needs to function properly. 

What is Magnesium?

Magnesium is an essential mineral that the body needs to support everyday wellbeing. helps regulate normal muscle and nerve function, reduce tiredness and fatigue. Because the body can’t make magnesium on its own, we must get it from food or supplements. 

What Does Magnesium Do?

Magnesium supports many important functions in the body, including:

Supporting normal nervous system and muscle functionHelping turn food into energy, which helps reduce tirednessContributing to mind balance and mood regulation

Do I really need to supplement with Magnesium? 

At Solgar, we believe that food should always come first, but with over half of us not consuming enough magnesium, a supplement may help bridge those gaps. While magnesium supports so many essential processes, getting enough from diet alone isn’t always easy unless we’re eating a whole food, diverse diet. Some of the best sources include lentils, black beans, edamame, quinoa, dark leafy greens, nuts and seeds, avocados, some oily fish and thankfully dark chocolate. 

UK Reference Nutrient Intake (RNI)

The recommended daily intake of magnesium in the UK is:

Men (19–64): 300 mg per day

Women (19–64): 270 mg per day

How do I choose the right form of Magnesium for me? 

If you’ve ever wondered what Magnesium Citrate or Magnesium Glycinate mean, then stay with me, I’m going to break it all down so you can choose the right Magnesium supplement for you.  Magnesium is always magnesium, but the compound it’s attached to can make a big difference. When minerals are bound to another compound (chelated), your body can absorb and use them more efficiently, and they’re gentler on the stomach.

Magnesium Citrate

Magnesium bound to citric acid, known for being well absorbed.

If your goal is to support energy and vitality or reducing tiredness and fatigue, our Magnesium Citrate is for you. 

Magnesium Glycinate

Magnesium chelated to the amino acid glycine, a form known for being gentle on the stomach and efficiently absorbed.

If your goal is to support rest and relaxation or unwinding at night, our Magnesium Glycinate is for you.

Magnesium Oxide with B6

Magnesium combined with oxygen, providing a high amount of elemental magnesium in a stable and widely used form. Our Magnesium and B6 is great nutritional pairing for women’s health. Vitamin B6 plays a key role in hormone balance and contributes to the normal functioning of the nervous system.

If your goal is hormonal support, then our Magnesium with B6 is for you. 

Can Different Magnesium Forms Be Combined?

Yes. Combining different magnesium forms can help support absorption and specific needs. For example, a magnesium routine to support both energy and relaxation could include:

• One magnesium citrate tablet in the morning

• One or two magnesium glycinate capsules in the evening

Is There Such a Thing as Too Much Magnesium?

It is generally advised that supplemental magnesium up to about 400 mg per day for adults is safe to consume.

This limit applies only to magnesium from supplements, not magnesium obtained from food.

Magnesium is a small mineral with a big impact, supporting everything from energy production to relaxation and overall wellbeing. By maintaining a balanced diet and choosing the right supplement when needed, you can help ensure your body gets the magnesium it needs to function at its best.