So what is magnesium actually good for?

"Take magnesium before you sleep", they say. "Magnesium will help you live longer", you read. Well, what's the truth when it comes to the benefits of magnesium? Does magnesium actually do anything? Are you going to sleep better because you've popped a magnesium supplement 30 minutes before bed? Will it help enhance your workouts? Will it mean you're less dependant on caffeine?

Well, just like apple cider vinegar and rosemary oil, magnesium has become a bit of a buzz-term in the health, wellness and grooming-beauty crossover world. Everybody's talking about it, and apparently everybody is taking it. Healthline suggests that "magnesium can help improve your mood, sleep, exercise performance, blood sugar regulation, and more". So in short, it is a bit of a wonder supp for people on the go, and those with hectic lifestyles.

Intrigued by such bold claims, we wanted to dig a little deeper and so we sat down with Andy Daly, the in-house nutritionist at Dr David Jack, to find out who magnesium is good for, what it actually does and who should avoid taking it.

"Magnesium is an important mineral that plays a role in over 300 biochemical processes in the body," says Daly. "It supports muscle function, nerve transmission, energy production, and the synthesis of DNA and proteins. It's also vital for maintaining healthy bones and cardiovascular health."

Some key benefits include:

• Energy production: Magnesium is essential for converting food into energy.
• Muscle relaxation: It helps relax muscles after contraction, which can reduce cramps and spasms.
• Blood pressure regulation: Magnesium helps maintain normal blood pressure and supports cardiovascular health.
• Bone health: It contributes to the structural development of bones, and helps regulate calcium and vitamin D levels.

"Magnesium, especially in the form of magnesium glycinate, is known for its calming properties, making it beneficial for sleep," Daly says. "Magnesium glycinate is a chelated form of magnesium, meaning it is bound to glycine, an amino acid with calming effects. It is easily absorbed and can promote relaxation and reduce stress, which are key factors in improving sleep quality."

"Magnesium acts as a co-factor in several metabolic pathways, including those related to energy production, DNA replication, and protein synthesis," Daly continues. "This means that magnesium is necessary for enzymes in these processes to function properly. People with genetic variations or single nucleotide polymorphisms (SNPs) in certain pathways may have a reduced ability to utilise magnesium efficiently. These people may experience fatigue, muscle weakness, or other symptoms, making supplementation especially beneficial."

"Magnesium can have a positive impact on skin health. It supports skin hydration by improving the skin's barrier function, which can reduce dryness," says Daly. "Magnesium also has anti-inflammatory properties, which may help with conditions like acne or eczema. It can also help neutralise free radicals, potentially slowing the signs of ageing. Magnesium’s role in collagen synthesis may contribute to maintaining skin elasticity and preventing wrinkles."

"While magnesium is generally safe for most people, those with kidney disease should be cautious, as impaired kidneys may have trouble excreting excess magnesium, leading to toxicity," continues Daly. "People taking certain medications like diuretics, antibiotics, or proton pump inhibitors should consult with a healthcare provider before supplementing, as these drugs can affect magnesium levels."

"Magnesium supplementation is usually well-tolerated, but taking too much can lead to side effects such as diarrhoea, nausea, or cramping, especially with forms like magnesium citrate or oxide."

"Magnesium plays a role in electrolyte balance, so taking excessive amounts can upset the balance of other electrolytes, such as calcium and potassium, leading to muscle cramps, fatigue, or abnormal heart rhythms."

Different forms of magnesium can be more effective for specific health concerns:

• Magnesium glycinate: Best for sleep, anxiety, and relaxation due to its calming properties.
• Magnesium citrate: Known for its laxative effect, helpful for constipation.
• Magnesium malate: Often recommended for energy production and muscle pain, especially in conditions like fibromyalgia.
• Magnesium oxide: Typically used for digestive issues, but it has low bioavailability, meaning it is less effective for increasing magnesium levels in the body.
• Magnesium threonate: This form crosses the blood-brain barrier, making it potentially beneficial for cognitive function and brain health.

"Magnesium supplements come in various forms such as capsules, powders, and liquid," Daly says. "It's best to take magnesium with food to enhance absorption and reduce the likelihood of digestive discomfort. For optimal absorption and to avoid gastrointestinal upset, some people may prefer to split their dose throughout the day. Topical magnesium (magnesium chloride in the form of oils or sprays) can also be absorbed through the skin, making it an alternative for those who have difficulty with oral supplementation or want to target specific areas, such as muscles after a workout. Magnesium bath salts made from magnesium chloride or Epsom salts (magnesium sulfate), are absorbed through the skin in this way. This method is particularly appealing for people who who want to combine the benefits of magnesium with a relaxing bath."

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