How Much Magnesium Do You Need Daily? | Your Complete Guide

How Much Magnesium Do You Need?

The recommended daily intake (RDI) for magnesium varies depending on age, sex, and life stage:

Despite these guidelines, nearly 50% of people in the UK fail to meet their magnesium needs through diet alone.

Speak to a Herbalist

Want to learn about magnesium and how it can support your health journey? We offer free 1:1 15-minute consultations with our team of expert herbalists. During this personalised consultation, you can discuss your symptoms and lifestyle to determine whether magnesium supplementation may be beneficial for you.

Booking a consultation is simple and can provide you with the confidence and knowledge to make the best decisions for your health. Click here to schedule your free consultation today.

Best Forms of Magnesium Supplementation

There are various ways to supplement magnesium, each offering unique benefits depending on your needs:

1. Magnesium Capsules

Capsules are a convenient way to ensure adequate magnesium intake. Popular forms include:

• Magnesium citrate: Highly bioavailable and excellent for constipation relief.
• Magnesium glycinate: Gentle on the stomach, ideal for stress and sleep support.
• Magnesium threonate: Supports cognitive health and memory.
• Aquamin TG Marine Magnesium: A natural, marine-derived source rich in magnesium and 72 other trace minerals, offering enhanced bioavailability and additional health benefits.

Capsules are ideal for those requiring targeted health support.

We recommend Napiers Sea Pure Magnesium Capsules. Napiers Sea Pure Magnesium is a premium supplement containing highly absorbable bioactive marine magnesium. Harvested from the pristine waters of the Irish Sea, this magnesium formula provides a high-strength dose of this essential mineral, plus a rich source of trace minerals for superior absorption and utilisation by the body.

2. Magnesium Creams

Topical magnesium creams, such as those containing Zechstein magnesium chloride, are absorbed directly through the skin, bypassing the digestive system. They are particularly effective for:

• Relieving muscle tension
• Supporting restful sleep
• Hydrating the skin with ingredients like shea butter
• Reducing localised pain and inflammation

These creams are perfect for people with digestive issues or sensitive stomachs.

For those looking for a magnesium cream, we recommend Napiers Magnesium Muscle & Sleep Cream. Our Magnesium cream allows natural elemental magnesium to be absorbed directly through our skin. This all natural cream utilises ultra pure Zechstein magnesium chloride, delivering 500mg of magnesium chloride per 5ml usage (providing 60mg elemental magnesium). Zechstein magnesium is harvested from a primordial sea over 250 million years old and untouched by human activity and pollution.

3. Magnesium Sprays

Similar to creams, magnesium sprays are applied directly to the skin for quick absorption. They are particularly convenient for targeting specific muscle areas after workouts or during cramps.

For those looking for a magnesium spray, we recommend Napiers Magnesium Oil Body Spray. It delivers 200mg of elemental magnesium per 10 sprays, helping to support muscle relaxation, joint comfort, and restful sleep. Sourced from pure Zechstein magnesium chloride, it absorbs rapidly to soothe and replenish, especially when massaged into tired muscles or joints.

FAQs About Magnesium

1. What is the best magnesium supplement?

The best magnesium supplement depends on your needs. For sleep, magnesium glycinate is ideal. For muscle recovery, magnesium citrate is highly effective. Topical options like Zechstein magnesium creams are excellent for targeted relief.

2. Can you take too much magnesium?

Excessive magnesium from supplements can cause side effects such as diarrhoea and abdominal cramping. Stick to the RDI unless advised otherwise by a healthcare professional.

3. How can I tell if I’m magnesium deficient?

Symptoms like fatigue, muscle cramps, and sleep disturbances may indicate a deficiency. A blood test is the most accurate way to confirm low magnesium levels.

4. Are magnesium creams as effective as capsules?

Magnesium creams are effective for localised benefits like muscle relaxation and hydration, while capsules provide systemic support. Both can be used together for comprehensive health benefits.