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This week's edition of 'The Wellness Report' comes from someone who isn't too well π
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I'm actually not too bad, but I'm in bad need of some more sleep.
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Why?
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Ibiza happened for a few days.
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I got back on Saturday evening and I'm still exhausted ha.
I've been clawing back precious sleep since I got back. I slept for over 10 hours on Saturday night and still feel tired!
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Me and my best mate took a trip to the island in 2018. Safe to say they were worlds apart.
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Don't get me wrong, we still had the energy, and the moves, but do you want to know the big difference I noticed between then and now?
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The effort that goes into the morning after the night before π
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We're not young pups anymore, and when the hangovers hit, they hit HARD!
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Besides the electrolytes, emergency paracetamol, nose strips, ear plugs, and water, there was a secret weapon I had this time...
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β Magnesium.
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Before I went to sleep, I was knocking back three of those bad boys.
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Why?
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Because magnesium is a powerhouse and in my opinion should be a non-negotiable supplement for everyone.
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Let me explain why...
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What exactly is magnesium?
Magnesium is an essential mineral that the body needs for various functions, including muscle and nerve function, blood sugar control, and blood pressure regulation.
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Think of it as the behind-the-scenes operator keeping the lights on in your nervous system, muscles, bones, and brain.
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Despite its importance, there is research to suggest that around 50% of people may be deficient.
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Between modern food quality, daily stress, poor sleep, alcohol, and hard training, demand is high and supply is low.
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What Can It Help With?
Deeper, better sleep: Research suggests that magnesium helps your nervous system calm down. It supports GABA production β a chemical that helps you chill, unwind, and get proper rest. One study found it significantly improved sleep quality in people with insomnia (1).
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Managing stress and anxiety: Magnesium helps regulate cortisol and supports the Hypothalamic-Pituitary-Adrenal Axis (HPA) β your bodyβs stress-response system (2). There is research to suggest that magnesium supplementation can help reduce mild anxiety, especially in people under regular pressure, but more research is needed to strengthen these claims (3).
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Muscle recovery + less cramping: It plays a major role in how your muscles contract and relax. If youβre cramping, twitching, or just feeling tight all the time, your magnesium levels is one place to look (4). Besides the sleep benefits, this was the main reason I was taking them in Ibiza. All that dancing is hard work π
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Blood sugar control: Low magnesium has been linked with insulin resistance, a big red flag for long-term health and longevity (5). Therefore supplementing it may help support better glucose control and lead to better overall metabolic health (6). I'm not saying that popping a few magnesium pills before bed is going to stop you from getting type 2 diabetes, but the limited evidence is promising.
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Bone health: Those bones, those bones need calcium...and magnesium. Calcium doesnβt work alone, and magnesium is crucial for maintaining strong, healthy bones, protecting your body for the long haul. Magnesium deficiency has been associated with a number of disorders including osteoporosis (7). As osteoporosis is more common in older women, magnesium supplements can be extremely helpful.
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Which Type Should You Take?
Magnesium comes in many forms, with countless people taking the wrong one for their needs.
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Below is a comprehensive breakdown of 5 different types of magnesium:
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1. Magnesium Glycinate
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What itβs for: Sleep, anxiety, nervous system regulation, muscle relaxation.
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Absorption: High. Itβs chelated, meaning itβs bound to the amino acid glycine, which helps it absorb better and calms the brain.
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Stomach impact: Gentle. One of the easiest forms on digestion. No laxative effect.
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Best taken: Evening. 1β2 hours before bed. Ideal as part of a wind-down routine.
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Who itβs great for: Anyone with sleep issues, stress, poor recovery, or burnout.
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2. Magnesium Citrateβ
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What itβs for: Muscle cramps, constipation, general magnesium support.
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βAbsorption: Good. Well absorbed by the gut.
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Stomach impact: Can be harsh. Has a mild to strong laxative effect, especially in higher doses, which can be helpful if youβre constipated, but not ideal if youβre trying to relax before bed.
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Best taken: Morning or midday. Not before sleep unless you want to wake up at 3am in a mad sprint.
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Who itβs great for: People who struggle with regular bowel movements or need a daytime magnesium boost.
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3. Magnesium Malate
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What itβs for: Energy production, chronic fatigue, muscle recovery.
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Absorption: High. Especially good for those with fibromyalgia, tension, or general muscle tightness.
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Stomach impact: Generally well tolerated. Rarely causes issues.
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Best taken: Morning or early afternoon. May support energy metabolism, so not ideal late in the day.
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Who itβs great for: Anyone dealing with muscle soreness, low energy, or aches post-training.
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4. Magnesium Threonate
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What itβs for: Brain health, memory, focus, cognitive decline.
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Absorption: High. Uniquely crosses the blood-brain barrier (most others donβt).
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Stomach impact: Easy on the gut. But youβll pay more for it.
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Best taken: Split dose β morning and evening. May support cognition in the day and relaxation at night.
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Who itβs great for: Anyone interested in long-term brain health. (Still early in the research, but promising.)
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5. Magnesium Oxide
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What itβs for: Honestly? Not much. Used as a cheap laxative.
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Absorption: Poor. Around 4% bioavailable, meaning most of it passes through without being used.
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Stomach impact: Strong laxative. Can cause cramping, bloating, and toilet dashes.
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Best taken: Only if youβre severely constipated and your GP recommends it.
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Who itβs great for: No one, unless youβre prepping for a colonoscopy.
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I use magnesium glycinate and I've certainly noticed a positive difference in my sleep quality, so that's the one I suggest to pretty much everyone.
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But if you're not sure which one you should take, always seek out advice from your GP.
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Magnesium is found in foods such as leafy greens, nuts, seeds, legumes, and high quality dark chocolate.
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But for the vast majority of people, getting sufficient magnesium through the diet alone is a challenge, especially on a consistent basis.
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Most people donβt eat enough of these foods daily to hit optimal levels.
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And if you train, travel, drink alcohol, or deal with stress (aka youβre human), your demand goes up.
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Thatβs why I recommend supplementing daily, especially in the evening.
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In terms of how much to take, aim to get between 300β400mg total magnesium per day, including diet.
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Again, this will vary from person to person, but if you're around this mark, you'll be doing pretty good.
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Before I finish, magnesium isnβt a sexy supplement.
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But itβs one of the most reliable, proven, and low-cost tools you can add to your routine.
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It helps you:
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- Sleep deeper
- Recover faster
- Handle stress better
- Keep your body running at a high level
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Thatβs why I take it every night, and why itβs always one of the first things I recommend to clients.
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If you want help choosing a quality product or you have any further questions, just hit reply.
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I hope that was helpful.
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Catch you next time.
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