{"id":104976,"date":"2025-08-31T13:19:24","date_gmt":"2025-08-31T13:19:24","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/104976\/"},"modified":"2025-08-31T13:19:24","modified_gmt":"2025-08-31T13:19:24","slug":"should-you-be-taking-a-magnesium-supplement-i-asked-a-dietitian","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/104976\/","title":{"rendered":"Should you be taking a magnesium supplement? I asked a dietitian"},"content":{"rendered":"

Around 50% of Americans aren\u2019t consuming enough magnesium<\/a>, and that\u2019s of concern when you learn the role magnesium plays.<\/p>\n

\u201cMagnesium is essential for over 300 reactions in the body, from supporting muscle and nerve function to keeping your bones strong and your heart rhythm steady,\u201d says Josie Porter<\/a>, senior dietitian for Simple App. \u201cIt also helps turn the food you eat into energy, and getting enough helps to keep your mood and sleep on track.\u201d<\/p>\n

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It\u2019s difficult to know for sure whether people are truly magnesium-deficient or not, as it is rare that magnesium levels are tested in a clinical setting, but there are a few symptoms<\/a> to look out for. People who aren\u2019t getting enough magnesium are likely to experience muscle cramps, heart palpitations and sleep disturbances, among other things.<\/p>\n

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There is symptom overlap between magnesium deficiency and other nutrient deficiencies and health conditions, so you must consult a medical professional if you are experiencing any of the mentioned symptoms to rule out other causes.<\/p>\n

If you suspect you might have a magnesium deficiency, it is a good idea to work with a dietitian to confirm your suspicions and to safely and effectively increase your magnesium intake if necessary.<\/p>\n

Dietary sources of magnesium<\/p>\n

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\"Bowl\n<\/p>\n

Adding pumpkin seeds to a bowl of porridge is one way to increase your magnesium intake with food<\/p>\n

(Image credit: Getty Images \/ Arx0nt)<\/p>\n

\u201cMost people can meet their magnesium needs through food if they eat a varied, mostly whole-food diet,\u201d says Porter. \u201cStill, low intake is common, especially if your diet is light on plants, nuts, seeds, or whole grains.\u201d<\/p>\n

Porter shared some of the most magnesium-rich foods that you should ensure are present in your diet. Women should aim for at least 310mg of magnesium a day, and men at least 400mg.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

\u201cSeeds like pumpkin or hemp pack the biggest punch per portion, while foods like spinach, black beans, quinoa and almonds also make strong everyday contributions,\u201d she says.<\/p>\n

\u201cSprinkle toasted seeds over porridge or salads, toss spinach into pasta or omelets, stir black beans into wraps or soups, swap rice for quinoa, or snack on a handful of almonds.\u201d<\/p>\n

Should I take a magnesium supplement?<\/p>\n

\u201cIf you\u2019re low in magnesium, topping up with a supplement may help with things like sleep, stress, or regularity,\u201d says Porter, \u201cbut for lasting benefits, building up your intake through food is better.\u201d<\/p>\n

While mineral deficiencies can seem scary, working with a dietitian can help increase your intake from your food, and supplementation can fill in any deficits left by your diet.<\/p>\n

\u201cToo much magnesium from supplements can trigger diarrhea and cramping\u201d<\/p>\n

Josie Porter, dietitian<\/p>\n

Make sure to check with your healthcare provider before proceeding with a supplement and take their recommendation into consideration, as there are many different forms of magnesium, which could interact with your medication or underlying health issues.<\/p>\n

\u201cToo much magnesium from supplements can trigger diarrhea and cramping, and in rare cases, low blood pressure,\u201d says Porter. \u201cSo aim to keep supplements under 350mg a day unless advised otherwise. Your gut can regulate magnesium from food just fine, but pills can flood the system fast.\u201d<\/p>\n

What type of magnesium supplement is bestMagnesium glycinate (or bisglycinate)\u2014most bioavailable<\/p>\n

\u201cMagnesium glycinate is often used for sleep and anxiety,\u201d says Porter. \u201cIt tends to be better absorbed and gentler on your stomach than oxide or carbonate forms.\u201d<\/p>\n

Magnesium taurate\u2014best for heart health<\/p>\n

This form of magnesium may be cardioprotective due to the properties of amino acid taurine, which is found abundantly in the heart. This form could also lower blood pressure and improve cholesterol levels.<\/p>\n

Magnesium taurate\u2014best for heart health<\/p>\n

\u201cMagnesium citrate may help with digestion and regularity,\u201d says Porter. It can trigger loose stools, so it is less advisable for those who have underlying digestive problems like IBS.<\/p>\n

About our expert\"HeadAbout our expertJosie Porter<\/p>\n

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<\/a><\/a><\/a><\/a><\/a>Dietitian<\/p>\n

Josie Porter completed her undergraduate and postgraduate degrees in Dietetics and Advanced Professional Practice. She has a wealth of experience working in top healthcare trusts, both clinically and in research, and her diverse skill set stems from years of working alongside leading dietitians, doctors, and psychologists. With a progressive career in both public health services and private practice, Porter has extensive knowledge in dietary counseling and helping others make sustainable behavior changes.<\/p>\n