A Doctor’s Take on Magnesium

We obsess over electrolytes for hydration, Vitamin C for immunity and Collagen for dewy skin - and now, the wellness world has turned its attention to Magnesium. But is it worth the hype? Is it the unsung hero of wellness? Should we swipe right?

If you’ve ever wondered whether Magnesium deserves a spot in your routine, here’s everything you need to know.

(Spoiler: You’re probably going to want to swipe right)

What Is Magnesium and Why Does It Matter?

Turns out, Magnesium isn’t just another mineral hanging out in your multivitamin - it’s the backstage manager of your entire body, pulling the strings on over 300 enzymatic reactions. It’s working overtime for your muscles, nerves, energy, sleep and mood - without demanding any credit.

In fact, 50-60% of Magnesium is stored in your bones, with the rest chilling in your muscles, soft tissues, and bloodstream, quietly keeping things running smoothly.

Like your best mate who always turns up when you need them most, Magnesium has your back:

• Stressed? It regulates cortisol to help you stay balanced.
• Can’t sleep? It soothes your nervous system for deeper rest.
• Period pains? It relaxes muscles to ease cramps (think of it as a friend showing up with wine and chocolate).

So if Magnesium is that important... Are we ghosting it?

Are We Getting Enough Magnesium?

Short answer? Probably not.

It’s estimated that up to 20% of women in the UK aren’t getting enough Magnesium from their diet. Blame it on processed foods, stress, or that third oat latte replacing an actual meal - whatever the reason, low Magnesium levels can lead to:

• Fatigue
• Increased anxiety or stress
• Muscle cramps & tension
• Poor sleep

Sound familiar? Let’s talk about how to fix it.

Getting Magnesium from Food

Before we jump to supplements, let’s talk about real food—because, ideally, we get Magnesium the natural way. Here’s where you’ll find it:

• Avocados – The brunch MVP (58 mg per medium avocado)
• Dark Chocolate 70-85% cocoa - (64 mg per ounce)
• Spinach and Leafy Greens, because nothing says ‘I have my life together’ like a green smoothie (157 mg per cooked cup)
• Nuts and Seeds  - A handful of pumpkin seeds gives you 156 mg, while cashews serve up 83mg
• Black Beans and Legumes – Protein-packed with 120 mg per cup
• Bananas – The classic pre-workout hero (32 mg per medium banana)

If your diet includes a good mix of these, Magnesium deficiency might not be your issue. But let’s be real, we’re all busy, and sometimes life gets in the way of a nutritionally ‘perfect’ diet. That’s where supplements come in.

To Supplement or Not to Supplement?

Like dating apps, Magnesium supplements come in many forms, and not all of them are a match made in heaven. Here’s the breakdown:

• Magnesium Citrate – The no-nonsense type. Gets things moving… literally (commonly used as a laxative).
• Magnesium Glycinate – The sweet one. Great for sleep, stress, and muscle relaxation—gentle on digestion and highly absorbable.
• Magnesium Malate – The energiser. Supports energy levels and reduces muscle fatigue.
• Magnesium Sulfate (Epsom Salt) – The romantic bath-time fling. Great for soaking, but doesn’t stick around in the bloodstream.

So, which Magnesium is best? If you struggle with sleep, stress, PMS, or muscle cramps, a highly absorbable blend of Magnesium Glycinate, Citrate and Malate (like in Free Soul’s 4-in-1 Magnesium + Turmeric) is your best bet.

So, Are We Swiping Right on Magnesium?

If you’re running on caffeine, stress and good intentions, Magnesium could be the missing piece in your wellness routine. But like any good relationship, it’s about balance - too much can cause digestive issues and the goal is to support your body, not overwhelm it.

So, whether you’re looking to ease stress, improve sleep, or just give your muscles a break, Magnesium is here to help - quietly, efficiently and without demanding any attention.

Because when it comes to health, we all deserve something that’s there for us, supports us and, most importantly, helps us sleep through the night.

Love 

Dr Mon xxx