It’s 9pm. The children are finally asleep. You’ve got a cup of tea, your feet are up, and you’re about to watch that episode of something you’ve been meaning to watch for three weeks. And then… you fall asleep on the sofa. Again.
Or maybe it’s 2am. You’re wide awake, staring at the ceiling, mentally rehearsing tomorrow’s to-do list, wondering why your legs feel like they’re auditioning for Riverdance.
Sound familiar? Welcome to the club. The exhausted, slightly frazzled, “why am I so tired when I literally just woke up” club. And it might not just be motherhood. It might be magnesium.
What even is magnesium?
Magnesium is a mineral that your body needs to function properly. And when I say “needs,” I mean it’s involved in over 300 different processes in your body, from keeping your muscles and nerves working properly to turning the food you eat into energy. It also contributes to normal psychological function and the normal functioning of the nervous system, and it helps reduce tiredness and fatigue. Basically, it’s doing a lot of behind-the-scenes work while you’re busy doing the school run.
The UK government advises women aged 19–64 to get 270mg of magnesium a day, and men 300mg. Sounds easy enough, right?
Except… a significant proportion of UK adults aren’t getting enough. And the symptoms of low magnesium? They’re things we tend to just blame on modern life: muscle cramps or twitches, difficulty sleeping, low energy, headaches, and feeling a bit anxious or on edge. Sounding familiar yet?
Why mums are especially at risk
As mums we’re not exactly known for prioritising ourselves. We grab whatever’s quickest for lunch (usually whatever’s left on the kids’ plates), we run on caffeine and adrenaline, and we collapse into bed at the end of the day without a second thought.
And then there’s the stress. Because being responsible for small humans is stressful. And stress depletes magnesium. Which makes you more tired. Which makes you more stressed. It’s a bit of a rubbish cycle, really.
Add in the fact that magnesium is found in foods like leafy greens, nuts, seeds, and whole grains, not exactly the first things we reach for when we’re exhausted and craving a biscuit and you can see how easily levels can dip.
The different types of magnesium (because they’re not all the same)
Not all magnesium supplements are created equal. The form you choose matters not because one is “better” than another, but because they do different things.
Magnesium oxide is cheap and common, but it’s not very well absorbed and is often used for constipation. Magnesium citrate is better absorbed but can have a mild laxative effect. And magnesium glycinate? It’s the one that tends to get recommended for sleep, relaxation and anxiety, because it’s gentle on the stomach and well absorbed.
Magnesium glycinate is magnesium bound to glycine, an amino acid that has its own calming properties. It’s often the preferred choice for people who want to support better sleep quality and reduce anxiety, as it helps relax both the mind and body. Studies suggest it may modestly ease anxiety symptoms and improve sleep quality, especially in people who are low in magnesium.
When should you take it?
The million-dollar question. And the answer is: it depends on what you want it to do. If you’re taking magnesium glycinate to help with sleep, most experts recommend taking it 30 to 60 minutes before bedtime. It gives it time to work its calming magic while you’re winding down.
If you’re taking it for general support or to help with muscle tension and anxiety during the day, morning is also fine. The most important thing is consistency: taking it at the same time each day so it becomes part of your routine.
If you’re someone who needs support both day and night? Some people split their dose. But for most of us, just picking a time and sticking to it is the best approach.
Do we actually need it?
Here’s my honest take: it depends.
If you’re eating a varied, balanced diet, sleeping reasonably well, and feeling generally okay, you probably don’t need a supplement. True magnesium deficiency is uncommon in otherwise healthy people who eat well.
But if you’re a tired mum who’s running on empty, struggling to switch off at night, and wondering why your legs keep twitching at 3am? It might be worth a look.
I’ve been taking a magnesium glycinate supplement recently, and I’ve noticed a difference. Not a dramatic, life-changing, “I’ve discovered the secret to eternal energy” difference. But a subtle one. I’m falling asleep a bit faster. I’m waking up feeling slightly more human. And my legs have stopped their nightly Riverdance audition.
Whether that’s the magnesium, the placebo effect, or just the fact that I’ve been trying to take better care of myself generally, I’m not entirely sure. But I’m not complaining.
A new option to know about
At Go Mental conference on 10th October / World Mental Health day, I came across a new launch from Nutravita, a UK-based nutrition brand that’s been around since 2014. They’ve just released a 100% Pure Magnesium Glycinate, a focused formula designed for people who have a specific wellness goal rather than wanting a bit of everything.
It contains 200mg of magnesium bisglycinate per daily serving (two capsules), is suitable for vegans and vegetarians, and is batch-tested in the UK. The brand’s in-house expert, John Lukey, says: “When it comes to Magnesium Glycinate, a focused formula can be a smarter choice when people have a specific wellness goal.” The product launched at Go Mental, a mental health and wellbeing festival at London’s Science Museum, which feels fitting, because mental health and physical health really are two sides of the same coin.
I’m not saying you need this specific product, or any product at all. But if you’re curious about magnesium glycinate and wondering where to start, it’s one option worth knowing about. And at least it’s nice to see a brand taking sleep and stress seriously.
Magnesium isn’t a magic cure for the exhaustion of motherhood. Nothing is. But if you’re feeling tired, wired, and generally a bit rubbish, it might be worth looking at your diet and maybe having a chat with your GP or a nutritionist about whether a supplement could help.
Because here’s the thing: you spend all day looking after everyone else. It’s okay to look after yourself too.
Even if it’s just a tiny capsule before bed.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you’re pregnant, breastfeeding, or taking medication, speak to your GP before starting any new supplement.
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Monica Costa founded London Mums in September 2006 after her son Diego’s birth together with a group of mothers who felt the need of meeting up regularly to share the challenges and joys of motherhood in metropolitan and multicultural London. London Mums is the FREE and independent peer support group for mums and mumpreneurs based in London https://www.londonmumsmagazine.com and you can connect on Twitter @londonmums
