Magnesium Supplements: Are They Right for You?

Magnesium is often hailed as a wonder mineral, playing a crucial role in numerous bodily functions. It’s involved in over 300 enzymatic processes, including energy production, muscle relaxation, and nerve function. But do you really need magnesium supplements, or can you meet these needs through diet alone? Let’s explore the benefits of magnesium, signs of deficiency, and how magnesium supplements can support your everyday health.

Why Is Magnesium Important?

Magnesium is essential for maintaining overall wellness. It helps:

• Relax muscles and ease tension.
• Support bone health and prevent osteoporosis.
• Regulate blood pressure and promote heart health.
• Enhance sleep quality and alleviate insomnia.
• Aid mental health by reducing symptoms of anxiety and depression.

Studies reveal that many individuals fail to meet their magnesium requirements through diet alone, with the deficiency being even more prevalent among vulnerable groups. These include people with diabetes, absorption disorders, chronic diarrhoea, celiac disease, and those with alcohol use disorders. This widespread shortfall is often linked to the consumption of processed foods, inadequate dietary choices, and underlying health conditions that hinder magnesium absorption.

Who Might Benefit from Magnesium Supplements?

Magnesium supplements can be particularly helpful for individuals with specific health concerns:

• Sleep Support: Research suggests magnesium supplementation may help people fall asleep faster and improve relaxation (Office of Dietary Supplements, 2022). Supplements containing Magnesium Bisglycinate/Magnesium Glycinate are gentle on the stomach and highly bioavailable, making them an excellent option for those struggling with sleep.
• Migraine Relief: Studies indicate that taking magnesium daily can reduce the frequency and severity of migraines (Office of Dietary Supplements, 2022). For chronic sufferers, incorporating magnesium into your routine may provide much-needed relief.
• Bone and Muscle Health: Magnesium works synergistically with calcium and zinc to strengthen bones and muscles. Supplements with these 3 minerals are ideal for supporting bone density and muscle function, especially for older adults or those with active lifestyles.
• Mental Wellness: Some evidence suggests magnesium can help reduce anxiety and depression symptoms (Eby & Eby, 2006). Combined with zinc, it enhances the body’s ability to cope with stress and maintain mood stability.

Should You Get Magnesium from Food or Supplements?

While a magnesium-rich diet is the gold standard, many find it difficult to meet the recommended intake. Foods high in magnesium include:

• Leafy greens (eg. spinach, kale)
• Nuts and seeds (eg. almonds, pumpkin seeds)
• Whole grains (eg. brown rice, quinoa)
• Legumes (eg. black beans, lentils)

For those with dietary restrictions or increased magnesium needs, supplements provide a convenient alternative.

How to Choose the Right Magnesium Supplement

When selecting a magnesium supplement, it’s essential to consider absorption and your specific health goals.

Kordel’s Magnesium Bisglycinate 200mg: This form of magnesium is known for its superior absorption and minimal side effects, such as gastrointestinal discomfort. Ideal for individuals focusing on sleep and muscle relaxation.

Holistic Way Calcium Magnesium Zinc Tablets: A great all-in-one supplement for bone and immune health. This combination not only ensures optimal magnesium levels but also provides the added benefits of calcium and zinc for comprehensive support.

How Much Magnesium Should I Take?

The Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies outlines that magnesium requirements depend on factors such as age and sex. Here is a general guideline for recommended intake:

Consuming too much magnesium in a day can cause problems, especially if the kidneys are unable to excrete it – These include nausea, stomach cramps and diarrhoea (Guerrera et al., 2009). This means that individuals with preexisting kidney problems will need to be careful before taking in additional magnesium supplements. Magnesium may also interfere with your medicine routines, so it is best to consult a healthcare professional to ensure that no complications arise.

A Step Towards Better Health

Whether you’re aiming for better sleep, stronger bones, or a calmer mind, magnesium can play a pivotal role in achieving your health goals. At Glovida-Rx, our expert pharmacists are here to guide you — offering personalised advice on magnesium-rich foods, and recommending supplements tailored to your individual needs.

Take the first step towards optimal wellness today by reaching out to us today at +65 81015555.

Disclaimer: This article is for informational purposes only and not intended to replace professional medical advice. Always seek the guidance of a qualified healthcare provider.

References:

1. Ajib FA, Childress JM. Magnesium Toxicity. [Updated 2022 Nov 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554593/
2. Enby, G. A. & Enby, K. L. (2006). The impact of environmental factors on the development of psychiatric disorders. Medical Hypotheses, 66(5), 930–940. https://doi.org/10.1016/j.mehy.2006.01.047
3. Guerrera, M. P., Volpe, S. L., & Mao, J. J. (2009). Therapeutic uses of magnesium. American family physician, 80(2), 157–162.
4. Office of Dietary Supplements. (2022). Magnesium: Fact sheet for health professionals. National Institutes of Health. Retrieved January 15, 2025, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional%20/