7 Benefits of Magnesium Supplements you need to Know

Perhaps you’re already aware that taking Magnesium might be good for you, or your friend/mum/coworker has suggested it when you’re struggling after a poor night's sleep. 

However, you might not know all the benefits of taking this supplement–because as minerals go, it’s quite the overachiever. 

Magnesium is involved in over 300 biochemical reactions in the body, yet many people don’t get enough from their diet alone – the NHS recommends 270 mg a day for women – so it deserves just as much attention as vitamins A through K.

What is Magnesium and why does your body need it?

Although Magnesium can be found in many foods like leafy greens and nuts, according to one study, around 1 in 10 UK adults were found to have Magnesium below the LRNI (Lower Reference Nutrient Intake), the cut off point where people are most likely not getting enough. 

When you consider the multi-tasking role Magnesium has in the body, it’s not hard to imagine how this might impact people’s health. An essential mineral, it contributes to normal sleep, energy production, muscle function, and blood sugar regulation. 

With so much responsibility, it’s important to up our Magnesium levels, but it isn’t just diet that matters. Studies have also linked stress with depleted Magnesium levels, which may increase the need for consistent intake. 

7 Key Benefits of Magnesium Supplements

Magnesium can quietly support your body in several ways when taken regularly, Here are some of the key benefits you should know.

1. Sleep ally

Who doesn’t need better sleep? Between the hybrid mattresses and humidifiers, you might also consider Magnesium as a natural companion to more restful slumber. Thanks to its role in melatonin regulation (the hormone that helps keep your sleep-wake cycle on track) it has been studied for its potential to support sleep quality and help you wind down. 

While its efficacy may vary between people, it’s often used in nightly routines by people who struggle to switch off.

2. Muscle maintenance

You’re stretching and foam rolling, but still your muscles feel tight and sore. If this sounds like a familiar tale, Magnesium could lend a helping hand, as it has been well researched for its impact on the regulation of muscle contraction and relaxation. 

Studies have also linked the depletion of Magnesium during strenuous exercise to muscle soreness–suggesting that the more you’re working out, the more you need. 

3. Calm companion

When your to-do list is a mile long and time is in short supply, the pressure can really start to build up. Magnesium is known to help modulate the HPA axis – this system that regulates how your body responds to stress–  which can help reduce cortisol, commonly called the “stress hormone”. 

That’s why it has become a go-to supplement for many people who need a little back-up getting through hectic days, weeks, or months.

4. Steady energy 

Of the 300 biochemical reactions we mentioned earlier, energy production is a headliner. Magnesium is known to support  ATP synthesis, which powers every cellular function in your body. 

So whether you’re looking for a little more get-up-and-go during morning workouts or to push through the afternoon slump, keeping your Magnesium levels in healthy supply could help you feel less fatigued.

5. Blood sugar balance supporter

Blood sugar spikes can throw off our energy, mood, and focus, and while there’s plenty of advice out there on which foods can minimise the turbulence, it doesn’t hurt to have a bit of extra support. 

Magnesium is a recognised contributor to blood sugar regulation, and has even been studied for its impact on insulin resistance in type 2 diabetes patients. It’s a behind-the-scenes kind of nutrient that can keep you steady through the daily highs and lows.

6. Gut-friendly goodness

Magnesium has also been studied for its contribution to normal digestion. It acts as an osmotic laxative, which means it can help draw water into the gut–a gentle way to keep everything moving.

When combined with a fibre-rich, balanced diet, Magnesium can help you to feel a little lighter every day.

7. Hormonal balance helper

For women’s health, Magnesium has particular significance. During menstruation, for example, women’s Magnesium levels may be lower, contributing to the symptoms of PMS–such as mood swings and fatigue.

Taking Magnesium supplements could help support you through these natural hormonal shifts, helping you steady the ship when you need it most.

Who might benefit most from Magnesium supplements?

Magnesium can be a great addition in almost anyone’s wellness routine, but it may be especially useful for:

• Anyone struggling to get a good night’s sleep
• People with busy, demanding schedules
• Women experiencing hormonal shifts, such as perimenopause or menstruation
• Active individuals or those with a regular fitness routine
• Those looking for gentle digestive support and regularity

How to choose the best Magnesium supplement

There are plenty of options out there, but the make-up of Magnesium supplements can vary widely. Here’s what to look out for:

• The type of Magnesium – This mineral comes in different forms. Magnesium glycinate and citrate, as found in Free Soul’s 4-in-1 Magnesium + Turmeric, are known for their bioavailability, which means they’re easier for your body to absorb.
• Check the other ingredients – Magnesium is often combined with other vitamins and minerals. Carefully choose a blend that best supports your needs.
• Avoid additives –  Some supplements can have added sugar, artificial flavourings, or unnecessary fillers mixed in. Look for a label with high-quality, purposeful ingredients. 

FAQs About Magnesium supplements

How long does it take for Magnesium supplements to work?

How quickly and significantly you feel the benefits of taking Magnesium can vary from person to person. Some people feel improvements in energy levels, sleep quality, and other areas when Magnesium is taken consistently. We recommend taking it daily for 6-12 weeks to give your body the best chance to respond and rebalance. 

Can you get enough Magnesium from food alone?

Theoretically, yes–Magnesium is found in foods like leafy greens, nuts, and legumes. However, even with a healthy diet, factors like stress or hormonal changes can make it harder to keep your levels where they should be. That’s where a supplement can help keep you topped up.

Are there any side effects of taking Magnesium?

The majority of people who take Magnesium don’t experience any side effects, particularly when sticking to the daily dosage. However, taking high doses may in some cases cause side effects like diarrhoea.

What’s the best form of Magnesium for sleep?

Due to its bioavailability, Magnesium glycinate is considered one of the best forms for quick absorption and relaxation before sleep. Free Soul's 4-in-1 Magnesium + Turmeric contains Magnesium Glycinate, Magnesium Citrate, and Magnesium Malate to support overall wellbeing.

Is it good to take a Magnesium supplement every day?

Yes, consistency is the best policy with Magnesium supplements. Taking the recommended dosage every day can help maintain your levels and support your body’s natural functions over time. 

What happens to your body when you start taking magnesium supplements?

Magnesium plays a role in energy production, sleep, digestion, and your stress response. Taking supplements will help keep your levels topped up, so your body has what it needs to function at its best.

Does magnesium help you sleep?

Magnesium supports the regulation of cortisol (the stress hormone) and melatonin (which helps guide your sleep-wake cycle). By keeping your Magnesium levels optimal, you’re giving your body the tools it needs for more restful sleep.