Benefits of magnesium: Why this mineral matters for your mind and body

Magnesium powders, magnesium gummies and even magnesium spray… you’ve probably seen this mighty mineral all over the place, but why is it so wildly popular?

We’re diving into magnesium’s crucial role in the body, how much you need of it and whether those trendy supplements are even necessary.

What is magnesium?

Magnesium is one of the minerals essential for good health. It’s found abundantly in the body, as well as in lots of different foods.

While magnesium is particularly important when it comes to your cardiovascular system, muscles and nerves, it’s actually essential for many more bodily functions. In fact, it’s involved in over 300 different chemical reactions in the body [1].

What does magnesium do for your body?

As we know, magnesium is essential for numerous bodily functions. Here are some of its most important roles.

Key benefits of magnesium

• It supports your cardiovascular health: Magnesium helps regulate blood pressure and cholesterol production, plus it helps your heart maintain a normal rhythm – this is because the mineral is heavily involved in muscle function, including the heart muscle
• It aids digestion: Magnesium is central to digesting protein and fatty acids, as well as regulating glucose levels
• It maintains bone health: Magnesium is required for maintaining the density and strength of your bones
• And your muscles: Magnesium helps optimise muscle function, allowing them to contract and relax properly. This is why it’s an incredibly popular remedy for soothing sore muscles (sold as Epsom salts)
• It can assist with managing stress and anxiety: Magnesium can help lower cortisol, the hormone your body produces in a state of stress. Some research shows that magnesium may also improve mood and reduce depression
• It promotes good sleep: Magnesium helps calm the nervous system, supporting deeper, more restorative sleep
• It enables energy production: Magnesium plays a key role in converting food into usable energy, helping your cells function efficiently

How much magnesium do you need?

Australian guidelines recommend that women aged 19-30 get about 310mg of magnesium per day, and women 30+ get 320mg per day [2].

These needs can change significantly if you’re pregnant, with guidelines dictating that you’ll need at least 350mg per day. If you’re breastfeeding, your requirements return to the regular amount.

Most health experts agree that you can get the right amount of magnesium from a healthy diet alone. However, there may be certain circumstances where supplementation is required – like if you’ve got a deficiency or a health condition that makes absorbing magnesium difficult. We’ll dive into the ins and outs of magnesium supplementation a little further down.

Is there a test to check magnesium levels?

The most common way to check magnesium levels is via a blood test. This can be done through your GP, who will order a blood sample to be taken and checked for its magnesium content. They may request this test if you’re showing signs of magnesium deficiency or if you have a health condition that could impact your magnesium levels (kidney disease, type 2 diabetes and digestive disorders are just a few conditions that can interfere).

Most people don’t need regular magnesium testing, unless there are obvious signs of a deficiency or a medical condition that can impact magnesium levels. If you’re showing signs of a magnesium deficiency, tell your doctor so they can have your levels checked.

What are the symptoms of not enough magnesium?

Hypomagnesemia is the technical term given to a magnesium deficiency. The condition is considered fairly rare in healthy people because the kidneys help prevent your body from losing magnesium. Some factors do make hypomagnesemia possible, though, such as chronically low dietary intake, losing magnesium due to certain health conditions (such as type 2 diabetes and Crohn’s disease), using certain medications and alcoholism [1].

If you do have hypomagnesemia, you may experience the following symptoms [3]:

• Muscle spasms, cramps or twitches
• Numbness or tingling in your hands and feet
• Fatigue
• Weakness
• Body tremors
• Nausea
• Constipation
• Loss of appetite

With severe magnesium deficiency, symptoms can include seizures, delirious episodes, and abnormal heart rhythms or palpitations [4]. Make an appointment with your GP immediately if you experience any of these – they may be a sign of a serious deficiency or another health condition.

What are the symptoms of too much magnesium?

Too much magnesium is known as hypermagnesemia, magnesium toxicity and magnesium overdose. The incidence of hypermagnesemia is rare; it can and does occur, however, usually in people with kidney failure or those who’ve oversupplemented with magnesium [5]. The symptoms include [6]:

• Nausea
• Headache
• Muscle weakness
• Difficulty breathing
• Decrease in blood pressure
• Slow heart rate
• Confusion

Hypermagnesemia can be serious, with more dangerous symptoms including paralysed muscles or bladder, coma or an abnormal heartbeat that leads to cardiac arrest. It’s important to see your doctor straight away if you show more severe symptoms, because left untreated, the condition can be fatal.

Can you get more magnesium through your diet?

You absolutely can get more magnesium through your diet, simply by eating more magnesium-rich foods. In fact, your body can actually absorb about 30-40% of the magnesium it consumes, meaning dietary sources are highly effective [1].

Luckily, magnesium is found in lots of different foods, particularly those that contain a lot of fibre [1].

Here are some of our top picks:

• Leafy green vegetables: Spinach, silverbeet, kale, Swiss chard
• Legumes: Black beans, chickpeas, lentils, kidney beans, edamame
• Nuts: Almonds, cashews, Brazil nuts, peanuts
• Seeds: Pumpkin seeds, chia seeds, sunflower seeds, flaxseeds, sesame seeds
• Whole grains: Brown rice, quinoa, oats, buckwheat, wholemeal bread
• Fish: Salmon, mackerel, sardines, halibut
• Fruit: Bananas, avocado, figs, raspberries
• Dark chocolate and cocoa: Dark chocolate (at least 70% cocoa), cocoa powder
• Dairy and fortified foods: Yoghurt, milk, fortified plant milks (like almond or coconut)
• Soy products: Tofu, tempeh
• Other vegetables: Potatoes (with skin), sweetcorn, beetroot
• Herbs and spices: Coriander, basil, dill
• Others: Tahini, peanut butter, molasses, seaweed

Should you take a magnesium supplement?

Generally speaking, many people don’t need a magnesium supplement. This is because you can usually get all the magnesium your body requires from a healthy diet alone. For instance, 30g of pumpkin seeds, ½ cup of cooked black beans, and 250ml of soymilk deliver about 277mg of magnesium [1]. Add one medium banana, and you hit the 310–320mg recommended daily magnesium intake for women. 

That said, there may be some scenarios where dietary supplements are recommended:

• You have a confirmed magnesium deficiency
• You’re struggling with insomnia, headaches or muscle cramps
• You have a health condition that could benefit from additional magnesium, such as type 2 diabetes, osteoporosis or migraines

Supplements are available in many forms, including powders, gummies, capsules, liquids, and topical sprays and creams.

It’s always best to consult with your doctor before taking a supplement. Even though supplementation is often harmless, magnesium can interfere with other medications or supplements, and taking too much of it does come with a few risks. As a refresher, some of the symptoms of too much magnesium include nausea, headache and low blood pressure.

Magnesium, longevity and healthy ageing

Longevity isn't just about living longer. It's about maintaining physical and mental function as you age. Nutrition plays a central role in this, and minerals like magnesium are increasingly discussed in longevity research because of how broadly they support the body over time.

Rather than acting as a longevity nutrient on its own, magnesium contributes to many of the systems that influence healthy ageing, including: metabolic health, cardiovascular function, sleep quality and stress regulation. These are all factors commonly linked to biological ageing and long-term disease risk.

From a longevity perspective, the goal isn't necessarily higher magnesium intake, but consistent, adequate intake across the lifespan. For most people, this still comes back to diet first, with supplementation considered only when needs aren't being met through food alone or when guided by a healthcare professional.

If you're interested in how nutrition fits into the broader picture of ageing well, you can explore this further in our guide to understanding longevity or read more about how dietary patterns influence longevity.

Which form of magnesium is best?

As far as supplements go, there are many different forms of magnesium to choose from. The best form really depends on the reason you’re taking a supplement, with some being more effective for certain conditions [7]. Here’s a quick guide to the different types of magnesium:

• Magnesium oxide: This form is often taken for headaches and constipation, and is one of the most common types of magnesium supplements available
• Magnesium citrate: This is commonly sold as a laxative, but is also marketed to support muscle health and energy production
• Magnesium glycinate: This type is considered most effective for managing anxiety and stress, and treating sleep problems
• Magnesium malate: This form of magnesium is thought to help with mood, chronic pain, muscle and cardiovascular health, and energy production
• Magnesium L-threonate: This type may have cognitive function benefits and help reduce anxiety and stress
• Magnesium taurate: This is believed to regulate cholesterol, heart rhythm and blood pressure, and promote better sleep
• Magnesium orotate: This type may support the health of your cardiovascular system, muscles, bones and nerves

Is magnesium safe for everyone?

For many people, magnesium supplementation isn’t necessary. However, even if you do choose to take a supplement, it’s unlikely to cause any problems as long as you stick to the recommended dose. In most cases, magnesium supplementation is considered safe as long as daily doses are less than 350mg [1].

The only caveat is if you have a health condition that makes magnesium supplementation risky. Supplements may overload your system, potentially causing issues such as low blood pressure and irregular heartbeat.

It bears repeating that you should always consult with your doctor before you start taking a magnesium supplement, especially if you have an existing health condition that may be affected.

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