Magnesium is one of the most important minerals in the human body — involved in over 300 enzymatic processes, from energy production and muscle function to nerve signalling, sleep regulation and bone health. Despite this, studies consistently show that a large proportion of Irish adults do not get enough magnesium from diet alone.
This guide covers the top health benefits of magnesium, how much you need daily, the best food sources, and how to choose the right magnesium supplement if diet alone isn't enough.
Top 10 Health Benefits of Magnesium
1. Supports Energy Production and Reduces Tiredness
Magnesium is essential for the production of ATP — the molecule your cells use for energy. B vitamins also contribute to normal energy-yielding metabolism, and magnesium works alongside them in this process. If you're experiencing persistent fatigue or low energy, magnesium deficiency is one of the first things worth considering. Low magnesium is particularly common in people with high-stress lifestyles, those who drink alcohol regularly, and older adults.
2. Normal Muscle Function and Cramp Prevention
Magnesium contributes to normal muscle function. It acts as a natural calcium antagonist — when calcium causes muscles to contract, magnesium helps them relax. This is why magnesium deficiency is so strongly associated with muscle cramps, including leg cramps at night. Athletes, pregnant women, and older adults are particularly prone to cramps linked to low magnesium levels.
3. Better Sleep Quality
Magnesium plays a key role in the nervous system's ability to wind down. It activates the parasympathetic nervous system — the system responsible for rest and relaxation — and regulates the hormone melatonin, which controls sleep-wake cycles. Research suggests that adequate magnesium is associated with deeper, more restorative sleep. Those who struggle to fall asleep or wake frequently during the night often find magnesium supplementation helpful as part of a consistent sleep routine.
4. Supports Normal Psychological Function and Mood
Magnesium contributes to normal psychological function and plays a role in regulating neurotransmitters including serotonin and GABA — the brain's primary calming messenger. Low magnesium has been associated with anxiety, irritability and low mood. Some research suggests that magnesium supplementation may reduce symptoms of mild anxiety and support emotional resilience during stressful periods.
5. Bone Health
Around 60% of the body's magnesium is stored in bone. Magnesium contributes to the maintenance of normal bones by helping regulate calcium and vitamin D metabolism. Adequate magnesium alongside calcium and vitamin D is considered essential for bone density — particularly important for women post-menopause and for older adults at risk of osteoporosis.
6. Heart Health and Blood Pressure
Magnesium contributes to normal muscle function — including the heart muscle. It helps regulate blood pressure by relaxing the smooth muscle of blood vessel walls, reducing resistance to blood flow. Studies have linked adequate magnesium intake with a lower risk of hypertension and cardiovascular disease. Those at risk of high blood pressure are often found to have lower magnesium levels.
7. Blood Sugar Regulation
Magnesium is involved in insulin signalling and glucose metabolism. Research has shown that people with higher magnesium intake have a lower risk of developing type 2 diabetes, and magnesium supplementation may improve insulin sensitivity in those who are deficient. People with type 2 diabetes are significantly more likely to have low magnesium levels than the general population.
8. Migraine Prevention
Magnesium deficiency is strongly associated with migraine headaches. Studies have shown that low brain magnesium levels are found in many migraine sufferers. Supplementation with magnesium has been shown to reduce the frequency and severity of migraine attacks. Magnesium is now considered a first-line preventive supplement for migraine by many neurologists and headache specialists.
9. PMS Symptom Relief
Magnesium helps regulate the hormonal fluctuations responsible for PMS symptoms including mood swings, bloating, headaches and cramping. Research suggests that women with PMS consistently have lower magnesium levels than those without it, and supplementation has been shown to reduce symptoms — particularly mood-related symptoms — over several cycles.
10. Nervous System Function
Magnesium contributes to normal nervous system function. It regulates the activity of NMDA receptors — involved in learning and memory — and helps protect nerve cells from overstimulation. Adequate magnesium is associated with improved cognitive resilience and reduced risk of neurological deterioration with age.
How Much Magnesium Do You Need Daily?
The recommended daily allowances for magnesium in Ireland are:
- Adult men: 400–420mg per day
- Adult women: 310–320mg per day
- Pregnant women: 350–360mg per day
- Breastfeeding women: 310–320mg per day
Most Irish adults fall short of these targets through diet alone — particularly if the diet is low in leafy green vegetables, nuts and wholegrains.
Best Food Sources of Magnesium
- Leafy greens — spinach, kale, Swiss chard
- Nuts and seeds — almonds, cashews, pumpkin seeds
- Wholegrains — oats, brown rice, quinoa
- Legumes — black beans, chickpeas, lentils
- Dark chocolate (70%+ cocoa)
- Avocado
- Fatty fish — salmon, mackerel
- Bananas
Should You Take a Magnesium Supplement?
For many people, getting sufficient magnesium through diet alone is challenging — particularly those with busy lifestyles, high stress, digestive conditions that reduce absorption (like IBS or coeliac disease), or those who exercise frequently.
Not all magnesium supplements are created equal. The form of magnesium matters significantly for absorption and tolerability:
- Magnesium oxide — the most common and cheapest form. Poor absorption. Often causes digestive upset.
- Magnesium citrate — better absorbed, often used for constipation relief as it draws water into the bowel.
- Magnesium bisglycinate (glycinate) — the most bioavailable and best-tolerated form. Least likely to cause digestive side effects. Preferred for sleep, anxiety, muscle and nervous system support.
Recommended: PrizMag Magnesium Bisglycinate 90 Capsules
PrizMag Pure Magnesium Bisglycinate is one of the most popular magnesium supplements at Chemco Pharmacy — and one of the most recommended by our pharmacist team. It delivers elemental magnesium in bisglycinate form — the most bioavailable and gut-friendly form available. Each capsule provides a therapeutic dose of magnesium without the digestive side effects that are common with cheaper magnesium oxide supplements.
PrizMag is particularly well suited for those using magnesium for sleep support, muscle cramps, anxiety, migraine prevention or general energy and nervous system function. Available from Chemco Pharmacy with fast delivery across Ireland.
Shop PrizMag Magnesium Bisglycinate →
Choosing the Right Magnesium Supplement
When choosing a magnesium supplement, consider what you're primarily using it for:
- Sleep and anxiety — magnesium bisglycinate (PrizMag) is the best choice. Take in the evening.
- Muscle cramps and recovery — magnesium bisglycinate or citrate. Take post-exercise or before bed.
- Bone health — ensure the supplement is taken alongside adequate calcium and vitamin D.
- Migraine prevention — higher-dose magnesium (400mg+ elemental) is typically used. Speak with your pharmacist or GP.
- Constipation — magnesium citrate or oxide specifically, as they have a laxative effect.
If you're unsure which magnesium supplement is right for you, our Chemco Pharmacy team can advise based on your specific health needs and any medications you may be taking.
Can You Take Magnesium Every Day?
Yes. Magnesium is safe for daily use when taken at recommended doses. Excessive intake through supplementation can cause diarrhoea and digestive discomfort — typically with doses above 350mg of elemental magnesium from supplements. The bisglycinate form (PrizMag) is the least likely to cause this even at higher doses. If you have kidney disease, speak with your GP before supplementing with magnesium, as the kidneys are responsible for excreting excess magnesium.
Key Takeaways
- Magnesium is involved in over 300 bodily processes and is essential for energy, sleep, muscle function, mood, bones and heart health
- Most Irish adults don't get enough magnesium from diet alone
- Magnesium bisglycinate is the most bioavailable and best-tolerated supplement form
- PrizMag Magnesium Bisglycinate is available from Chemco Pharmacy with fast delivery across Ireland
- Speak with your Chemco pharmacist for personalised advice on the right magnesium supplement for you
This article is for informational purposes and is not a substitute for professional medical advice. Always consult your pharmacist or GP before starting any new supplement, especially if you are pregnant, breastfeeding, or taking regular medication.