Magnesium has become one of the most popular supplements on the market. People take it for a whole host of reasons, ranging from better sleep to reducing stress, preventing muscle cramps, boosting energy levels and preventing deficiencies.

Social media has made it even more popular, meaning many people now take it in search of a simple, straightforward way to feel better. Magnesium does have real physiological effects, but these are often confused with clinical benefits that have not been firmly established in healthy people.

So, what does the science say?

No substitute for diet

Magnesium is an essential mineral. It is involved in hundreds of enzymatic reactions, and we need it for energy metabolism, muscle and nerve function, protein synthesis, bone maintenance and electrolyte balance. Not getting enough may be linked to fatigue, weakness or neuromuscular disorders.

However, this does not mean everybody needs to take it as a supplement. When there is a deficiency of any kind – whether vitamins or minerals – supplements have clear benefits. But the effects are much less evident when a person’s diet already provides enough.

The best dietary sources of magnesium are whole grains, leafy green vegetables, pulses, nuts, seeds and pure cocoa. For many people, incorporating more of these foods into their diet makes more sense than taking a capsule.

A supplement alone does not improve a poor diet,........

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