Magnesium supplements are widely praised for their ability to improve sleep, ease muscle aches, and alleviate conditions such as restless leg syndrome and menopause symptoms. This essential mineral plays a role in over 300 bodily functions, yet many people—particularly women and children—do not obtain enough from their diet. Experts warn that most cases of magnesium deficiency go undiagnosed, partly due to chronic diseases, medications, and declining magnesium levels in food crops.
In developed countries, average daily magnesium intake is just over 4mg, far below the recommended daily allowance (RDA) of 300–420mg. Research suggests that an additional 300mg per day may be needed to reduce the risk of chronic diseases. Nutritionist Maz Packham notes that magnesium is involved in sleep, mood, bone health, blood pressure, and energy production, and is often called nature's tranquilliser due to its muscle-relaxing properties.
Not all magnesium supplements are equal. Forms such as magnesium glycinate, citrate, and oxide offer different benefits. Packham recommends Pure Encapsulations magnesium glycinate for its high bioavailability and tolerability. This form combines magnesium with the amino acid glycine, which has a calming effect, making it ideal for those prone to anxiety, stress, or poor sleep. The supplement is available in packs of 90, 180, or 360 capsules, with a recommended dosage of two capsules once or twice daily.
Nutritionist Jess Shand explains that while magnesium is found in leafy greens, whole grains, nuts, and seeds, food refining and poor soil quality have reduced dietary intake. Supplements can help bridge the gap, but quality varies. Both experts emphasise choosing reputable brands that provide the right type and amount of magnesium for optimal absorption and effectiveness.
