Magnesium levels may not be affected by the changing seasons in the same way that vitamin-D stores are, but given the key role magnesium plays in energy production, muscle and bone health, hormone regulation, and nerve function, it’s important to ensure you’re at appropriate levels. “Sixty percent of adults don’t meet the recommended daily intake for magnesium, and deficiency or inadequacy is frequently more common in women than in men,” points out April Morgan, head of nutrition at science-backed supplement brand Artah.
“I wouldn’t necessarily describe magnesium as a specifically ‘winter’ supplement, because our requirement for magnesium doesn’t suddenly increase when the temperature drops,” she continues. “What can change in winter, however, is our lifestyle and diet—we may be less active outdoors; eating patterns can shift; and busy periods, stress, and disrupted routines can all affect how well we’re looking after our nutritional needs.”
Morgan says that experiencing fatigue, cramps, headaches, poor workout recovery, or relying on a diet that is light on magnesium-rich foods—like leafy greens, whole grains, or seeds and nuts—could mean that you’d benefit from a magnesium top-up. Certain groups with gastrointestinal conditions that affect absorption may also be at particular risk, such as people with type 2 diabetes.
But before you start gulping down a magnesium supplement at the first signs of tiredness, Morgan cautions that you should always consult with a health-care professional before prescribing yourself supplements. However, those who have confirmed that they could benefit from a boost should take around 300 mg. per day, according to guidance.
“I would start there and not increase unless you are working with a health-care practitioner,” she emphasizes. “One of the most common signs that you’re taking too much supplemental magnesium is actually gastrointestinal—diarrhea, nausea, and abdominal cramping can occur with higher doses.” Another important point: “The form of magnesium can matter,” says Morgan. “Research suggests that some forms, including magnesium citrate, glycinate, malate chloride, lactate, and aspartate, are more readily absorbed than magnesium oxide.”
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