Magnesium

Discover its benefits and how much of it we need

What is magnesium?

Magnesium is from a family of minerals that also includes iron, calcium and potassium. It’s found in the body in all tissues, but more predominantly in bone tissues.


Magnesium & bones

Magnesium plays an important role in supporting bone health, but it’s not the only nutrient which contributes to bone health. Vitamin D, calcium and vitamin K also support bone health. This is why you’ll find products with a mix of these nutrients. So how do they all work together?

Bones are made of fibres of protein that are filled with calcium and other minerals to give them hardness and strength. Bones don’t stay the same throughout our life. In childhood they grow in size and strength, but from around the age of 30 our bones can start to lose calcium making them more fragile. Some people lose bone density much faster than normal as they age, so it’s important to establish strong healthy bones from childhood to the age of 30. This can help reduce the risk of poor bone development.

Calcium is a component of bones, and getting the right amount is critical for bone health. However, you might not realise that vitamin D is also needed to absorb calcium. Vitamin D itself also relies on other nutrients to function properly within the body, and magnesium is one of them. Magnesium helps the use of vitamin D within the body and supports healthy bones and teeth.

Other factors also help support strong bones, including exercise such as running and walking. Another factor is making healthy lifestyle choices, including avoiding smoking and limiting your alcohol intake.


Magnesium benefits

As well as being essential for bone health and teeth, magnesium also has many other important benefits. Magnesium helps turn food into energy, whilst supporting muscle function and energy levels. This also contributes to reducing tiredness and fatigue.


Food sources

Magnesium can be found in everyday foods, both plant and animal based. It’s also found in chlorophyll, the green plant pigment. Good sources of magnesium include green leafy vegetables, nuts, bread, fish, meat and dairy products.


How much magnesium do we need?

Nutritional Reference Value (NRV) is the amount of a vitamin or mineral that the average healthy person needs to maintain their health. For magnesium, 375mg is the recommended daily NRV.


Magnesium supplements

Some people don’t eat enough magnesium-rich foods, despite magnesium being in most healthy foods. To make sure you get the correct amount of magnesium recommended, make sure you eat a healthy balanced diet and there are also magnesium supplements that you may want to consider taking daily. These magnesium supplements will help to maintain healthy bones and teeth, as well as reduce tiredness and fatigue. Consider a daily supplement like Boots Magnesium 375mg – just take two tablets a day with plenty of fluid.

Food supplements are intended to supplement the diet and should not be substituted for a varied diet or healthy lifestyle.