Magnesium for Nervous System Support

Your nervous system relies on a steady supply of minerals, and magnesium is one of the most important of them. It takes part in hundreds of processes in the body.^[3]

Many adults in the UK do not reach the recommended intake from food alone, which is why people look at supplements. Food comes first, though, and a supplement only adds to it.

This guide explains what magnesium does for normal nerve function, how to compare the common forms, and where a food supplement may fit.

What Magnesium Does in the Body

The Great Britain Nutrition and Health Claims Register sets out the wording that may be used for magnesium.^[2] The authorised claims include:

• Nervous system: magnesium contributes to normal functioning of the nervous system.
• Energy metabolism: magnesium contributes to normal energy-yielding metabolism.
• Tiredness: magnesium contributes to a reduction of tiredness and fatigue.
• Muscles: magnesium contributes to normal muscle function.
• Psychological function: magnesium contributes to normal psychological function.

These claims describe normal function. Food supplements are not treatments for any condition.

Everyday Habits That Support Normal Nerve Function

Eat Magnesium-Rich Foods

The NHS lists green leafy vegetables, wholegrain bread, nuts, and meat and dairy foods among the sources of magnesium.^[1] Pulses, seeds and brown rice also contribute. A varied diet usually provides what most people need.

Keep a Regular Sleep Routine

Going to bed and getting up at similar times, keeping screens out of the bedroom and limiting caffeine later in the day all help the nervous system wind down. No supplement replaces a settled routine.

Know When to See Your GP

See your GP if you have persistent tiredness, tingling or numbness, muscle cramps that keep returning, or trouble sleeping that lasts for weeks. These can have causes that need checking.

How Much Magnesium Do Adults Need?

The NHS says adults aged 19 to 64 need about 300 mg a day for men and 270 mg a day for women, and that most people get enough from a varied diet.^[1] It also advises that taking 400 mg or less a day from supplements is unlikely to cause harm, while larger amounts can cause diarrhoea.

Choosing a Magnesium Form

Glycinate Compared With an Oxide, Citrate and Succinate Blend

Magnesium is sold bound to different partner compounds. Magnesium glycinate (also called bisglycinate) pairs it with the amino acid glycine, and many people find it gentle on digestion, so it is often chosen for regular daily use. A blend of magnesium oxide, citrate and succinate packs more magnesium into each capsule, but larger amounts of these forms are more likely to loosen the stool.

Check the Label

Compare the amount of magnesium in each capsule, not the weight of the whole compound, and check the label directions for how many capsules a day are allowed.

Where a Supplement May Fit

We feature two supplements below so that you can compare them. The first provides 105 mg of magnesium in each capsule, from magnesium bisglycinate. Its label directions are one capsule, one to three times a day, so at most 315 mg a day, which is under the 400 mg a day that the NHS gives for supplements.

The second provides 500 mg of magnesium in each capsule, from magnesium oxide, citrate and succinate. Its label directions are also one capsule, one to three times a day, which could be as much as 1,500 mg a day and is well above the 400 mg figure. Check with your pharmacist before using it, and expect loose stools if you take too much.

If you take regular medicines, have kidney problems, are pregnant or breastfeeding, or already take another magnesium product, check with your pharmacist before starting either one.

Clinical Comparison: Magnesium Glycinate vs. an Oxide, Citrate and Succinate Blend

Feature / Aspect	Magnesium Glycinate	Oxide, Citrate and Succinate Blend
Form	Magnesium bound to the amino acid glycine	Three forms of magnesium in one capsule
Magnesium per capsule	105 mg	500 mg
Label directions	One capsule, one to three times a day (up to 315 mg a day)	One capsule, one to three times a day (up to 1,500 mg a day)
Digestion	Often gentle on digestion	Larger amounts may loosen the stool
Everyday use	Often chosen for regular daily use	Often chosen where a higher amount per capsule is wanted

Frequently Asked Questions

Q: How much magnesium do adults need?
A: The NHS gives about 300 mg a day for men and 270 mg a day for women aged 19 to 64. Food supplements are not treatments and do not replace a varied diet.

Q: Can magnesium be taken every day?
A: Many adults take a supplement daily within the label directions, and the NHS says 400 mg or less a day from supplements is unlikely to cause harm. Check with a pharmacist if you take regular medicines.

Q: Which form should I choose?
A: Glycinate is often chosen for gentle, regular use. The blend gives more magnesium in each capsule, but its label directions can take you well above 400 mg a day, so check with your pharmacist first.

Q: Is magnesium a treatment for sleep problems?
A: No. Food supplements are not treatments. Magnesium contributes to normal functioning of the nervous system. See your GP if sleep problems last for weeks.

References

• [1] NHS. Vitamins and minerals: Others (magnesium). nhs.uk
• [2] Great Britain Nutrition and Health Claims Register: authorised claims for magnesium. gov.uk
• [3] Schwalfenberg GK, Genuis SJ. The importance of magnesium in clinical healthcare. Scientifica (Cairo). 2017;2017:4179326. pubmed.ncbi.nlm.nih.gov