Magnesium – The Bodies Unsung Hero
As an osteopath, I regularly see patients dealing with muscle tension, poor sleep, low energy, persistent pain and stress — often without any obvious explanation. One thing that surprises many of them is how frequently magnesium sits quietly in the background of all these complaints, largely overlooked and rarely discussed.
Let me explain why I think magnesium deserves considerably more attention than it usually gets.
What Is Magnesium and Why Does It Matter?
Magnesium is a mineral that the human body requires in relatively large amounts. It is involved in over 300 enzyme systems — regulating everything from protein synthesis and muscle function to blood pressure, blood sugar control and nerve transmission.
And yet many of us don’t get enough of it.
Magnesium deficiency has been linked to a surprisingly wide range of health issues, including muscle tension, soreness, stiffness or weakness, muscle spasms, cramps and twitches, chronic pain, migraines, fibromyalgia, fatigue and sleep problems, cardiovascular health, neurological disorders, women’s health and even stress levels.
I sometimes describe magnesium as the backstage crew in a theatre production. It’s not always in the spotlight, but without it, the show simply couldn’t go on.
What Does Magnesium Actually Do?
Your body uses magnesium for an extraordinary range of functions:
- Building proteins — the building blocks of every tissue in the body
- Developing and maintaining strong bones
- Keeping muscles and nerves functioning smoothly
- Regulating blood pressure
- Controlling blood sugar levels
- Producing cellular energy
- Creating and repairing DNA and RNA
- Fighting harmful molecules in the body
The sheer breadth of that list is worth pausing on. Very few nutrients are involved in this many fundamental processes simultaneously.
How Magnesium Keeps You Healthy
Bone Health
Magnesium works alongside calcium and vitamin D to build and maintain strong bones. It helps regulate calcium levels and is essential for activating vitamin D — which in turn enables calcium absorption.
Approximately 63% of the body’s magnesium is stored in bone. When magnesium intake is low, it is pulled from the bones to maintain serum levels — a process that, over time, compromises bone density.
This is why magnesium is particularly relevant to the prevention of osteoporosis, osteopenia and fractures — conditions I see regularly in clinic, particularly in older patients and post-menopausal women.
Muscles and Nerves
Have you ever experienced a muscle cramp that woke you in the night, or persistent muscle twitching that you couldn’t explain? Low magnesium levels are frequently implicated. Magnesium helps muscles contract and relax properly and regulates the neurotransmitters — the chemical messengers — that coordinate muscle and nerve function throughout the body.
From an osteopathic perspective this is particularly relevant. Many of the musculoskeletal complaints I see — persistent back pain, neck tension, shoulder stiffness and headaches — can be influenced by the degree of baseline muscle tension a person carries. And magnesium status is one factor that influences that baseline.
Heart Health
Your heart is a muscle — and like all muscles, it needs magnesium to function properly. Magnesium deficiency is well documented in patients with heart failure, hypertension and arrhythmia. Studies have found that people with higher magnesium intake — through food or supplementation — have a lower risk of heart disease and better blood pressure regulation.
Energy
Feeling persistently tired? Magnesium plays a crucial role in converting the food you eat into energy your cells can use. Fatigue is often one of the earliest signs of magnesium insufficiency — which is worth knowing, given how frequently unexplained fatigue is attributed to other causes.
Mental Health and Stress
While more research is needed in this area, studies suggest magnesium may help manage symptoms of depression and anxiety through its role in regulating mood-influencing neurotransmitters. The connection between magnesium and stressis also well established — with deficiency appearing to increase stress reactivity and chronic stress, in turn, depleting magnesium levels. A cycle worth being aware of.
Women’s Health
Magnesium plays a particularly important role in women’s health, with evidence supporting its use in the management of PMS, PCOS, mood disorders and postmenopausal symptoms. It is one of the more underappreciated nutrients in women’s health discussions.
Sleep
If you’re struggling to fall or stay asleep, magnesium is worth considering. It helps regulate melatonin — the hormone governing your sleep-wake cycle — and may help calm the nervous system to support more restful sleep. As I discussed in the August newsletter, sleep and pain are intimately connected — anything that supports sleep quality is worth paying attention to.
Are You Getting Enough?
The recommended daily intake is roughly 400–420mg for men and 300–310mg for women, according to guidance from Harvard’s nutrition department. However, individual requirements vary depending on age, health status, medications and lifestyle.
The best place to start is always food. Magnesium-rich sources include:
- Leafy greens — spinach, kale and Swiss chard
- Nuts and seeds — almonds and pumpkin seeds are particularly good sources
- Whole grains
- Beans and lentils
- Dark chocolate — genuinely, though moderation remains advisable
- Avocados, bananas and fatty fish
When Might Supplements Be Worth Considering?
Sometimes diet alone isn’t sufficient. You may benefit from considering supplementation if you:
- Have digestive conditions that affect nutrient absorption
- Have type 2 diabetes
- Drink alcohol regularly
- Are older — the ability to absorb magnesium decreases with age
- Take certain medications that can deplete magnesium levels — including proton pump inhibitors and some diuretics
If you’re considering supplementation, it’s worth knowing that not all forms of magnesium are created equal.
A Guide to the Different Types of Magnesium
Magnesium Citrate — well absorbed and widely available. Good for topping up low levels. Some people find it helpful for constipation and early research suggests a possible role in mood support.
Magnesium Glycinate — gentler on the digestive system than citrate, making it a good option for those who find other forms cause loose stools. Commonly used to support sleep and reduce anxiety.
Magnesium Malate — paired with malic acid, which is involved in energy production. Some people with chronic fatigue or widespread muscle pain find it helpful, though more research is needed.
Magnesium Taurate — combined with taurine, an amino acid with cardiovascular benefits. Early studies suggest it may support healthy blood sugar levels and heart health.
Magnesium Chloride — can be taken orally or applied topically. Magnesium oil — magnesium chloride in water — is used by some people to soothe sore muscles when applied directly to the skin.
Magnesium Sulfate — better known as Epsom salt. Not typically ingested, but widely used in baths for muscle relaxation and general recovery. Whether the magnesium is absorbed transdermally in meaningful amounts remains debated in the research — but many people find Epsom salt baths genuinely soothing.
As always, speak to your GP before starting any new supplement, particularly if you take other medications.
What This Means From an Osteopathic Perspective
I want to be clear that I’m not suggesting magnesium supplementation as a replacement for assessment and treatment. But I do think it’s a mineral that deserves more consideration in conversations about musculoskeletal health.
Many of the patients I see are dealing with persistent muscle tension, disrupted sleep, fatigue and chronic pain — and are surprised to learn that something as fundamental as magnesium status might be contributing. It doesn’t explain everything. But it’s worth ruling in or out.
If you’re experiencing persistent back pain, neck pain, headaches, muscle cramps or fatigue alongside disrupted sleep and elevated stress — a conversation with your GP about magnesium levels might be a worthwhile starting point alongside any osteopathic assessment.
For those who want to explore the topic in more depth, the NIH magnesium fact sheet is an excellent and thoroughly referenced resource.
If you’d like to discuss how nutrition and musculoskeletal health interact, or to book an assessment at Chelmsford Osteopathy Clinic, please don’t hesitate to get in touch at info@chelmsfordosteopathyclinic.co.uk or call 07440 498109.
Written by John Dods
John Dods holds a Masters of Osteopathy (M.Ost) from the University College of Osteopathy and is registered with the General Osteopathic Council (GOsC) 11168
Last reviewed: July 2026
This information is intended for general educational purposes only and should not be considered medical advice. If you are concerned about your magnesium intake or experiencing symptoms that may be related to magnesium deficiency, please speak to your GP before starting any new supplement regimen.
John Dods holds a Masters of Osteopathy (M.Ost) from the University College of Osteopathy and is registered with the General Osteopathic Council (GOsC).
