Why magnesium is trending – and what it actually does
- Published
Magnesium is having a moment across social media but there's more to it than viral claims of better sleep.
An essential mineral, magnesium is found naturally in food and comes with plenty of benefits.
It helps our cells, organs and brain function, external, stabilises our moods, and maintains our muscles, nervous and immune systems. It also activates vitamin D, external – another immunity booster.
So, what's all the fuss about, and do you need magnesium supplements or will food do the job?
How much magnesium do you need per day?
The NHS recommends, external women aged between 19 and 64 get 270mg magnesium a day, and 300mg for men of the same age.
Which foods are high in magnesium?
Leafy green veg are a great source of magnesium thanks to chlorophyll, the green pigment in plants.
Wholegrains, nuts and seeds have plenty, as well as some fish, especially mackerel.
Meats and milk also contain some magnesium.
You're probably getting your recommended daily amount if you're eating a daily portion of unsalted nuts or wholegrains, and a variety of fruit, green vegetables and legumes, says Rebecca McManamon, consultant dietitian and British Dietetic Association spokesperson.
With chia seeds, wholegrain oats and nuts, this delicious breakfast dish, figgy date and nut oats, is rich in magnesium
What are the health benefits of magnesium?
Brain health
Magnesium helps to regulate our metabolism and brain health, external.
Plus, one large study found there was a link between magnesium intake and lower risk of developing mild cognitive impairment, external in women over 60.
Grilled mackerel with new potatoes and salad | Save to My Food now
Mackerel is rich in magnesium and omega-3 both of which are linked to good brain health
Mental health
Magnesium may also play a role in improving anxiety, external and depression, external.
"Magnesium has a critical role in the regulation of a central receptor known to be involved in mental health," says Louise Dye, professor of nutrition and behaviour, University of Leeds.
Dye found, in her own review of evidence, that four out of eight studies showed positive effects on anxiety. Though, she says, more trials are needed.
Sleep
Several studies, external have suggested magnesium is related to better sleep, external. But, again, more research is necessary to separate cause from effect.
Heart health
There's evidence to suggest maintaining a good level of magnesium has heart benefits, such as a lower chance of heart attack, external and heart disease, external.
Metabolic syndrome which is linked to an increased risk in type 2 diabetes and heart conditions, is also said to be less likely in men who have a high intake of magnesium.
Bone health
Magnesium's also been found to have benefits for our bone health. Numerous studies have found links between magnesium intake and bone mineral density, external.
Signs of magnesium deficiency
It can be difficult to detect, says Dye.
Even still, it's thought we're not getting enough magnesium, external from our food.
"Over the past 60 years, intensive farming practices have caused a significant depletion of the mineral content of the soil, including a decrease in magnesium of up to 30%," Dye says.
"Additionally, western diets typically have a greater proportion of processed food, where numerous products are mostly refined, with magnesium being depleted by up to 80-90% in the process.
"Intense sport and physical activity, poor sleep quality and quantity, and psychological stress, can also induce magnesium loss," she says.
Magnesium deficiency, external is linked to diabetes, heart disease and osteoporosis.
How to get enough magnesium from food
A lot of research on magnesium focusses on supplements, rather than food.
But magnesium supplements shouldn't be used in place of diet, says Dye, and neither should it be seen as a 'miracle' cure. If you have concerns about your health, you should visit your doctor.
There's also a risk of consuming too much. More than 400mg a day could cause diarrhoea, external.
It's easy to reach your daily magnesium target through food, experts say. Plus, doing it this way brings about additional health benefits.
Nuts and seeds are the highest sources of magnesium per portion, says McManamon.
"Having a handful of nuts a day is a great idea for not just magnesium, but to give us fibre, protein and healthy fats and some nuts give additional selenium and zinc," she says.
With tinned black beans and plenty of veg, this loaded sweet potato dish is nutrient-rich
"Tinned black beans are a budget- and store cupboard-friendly source of magnesium and can be added to soups, curries, chilli and tacos, while giving us fibre, protein and polyphenols.
"Getting a rainbow of fruit and vegetables, especially green leafy veg like spinach will help towards your magnesium intake too," McMannon finishes.
Magnesium-rich recipes
Originally published April 2024. Updated February 2026.
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