The benefits of magnesium cannot be understated. From its ability to support nerve and muscle function to its potential role in relieving anxiety and boosting mood, there are plenty of reasons why the mineral gets such a good rap. 

And while it’s entirely possible to get all your magnesium needs through your diet, the idea of taking magnesium in supplement form is becoming increasingly popular. There’s just one slight issue: many people find magnesium supplements quite literally difficult to stomach.

If you’ve ever taken magnesium, only to find yourself stuck on the toilet a few hours later, you’ll know what we’re talking about. Magnesium causes the body’s muscles to relax, including those in the gut. As such, it can have a laxative effect – which is why it’s common to experience some form of bloating, gas and digestive discomfort after taking a magnesium supplement.

But there are ways around this discomfort. Many supplement companies advise taking magnesium with a meal, as having a full stomach can help to protect against these side effects, and certain forms of magnesium (such as magnesium glycinate and magnesium orotate) are known to be gentler on the stomach. And then there’s the increasingly popular magnesium water. 

Magnesium water is exactly what it says on the tin – sparkling or still water infused with magnesium. You can make it on your own using magnesium powder dissolved in water or buy a pre-made product from brands such as OHMG and BetterYou. Some types of magnesium water also contain fruit extracts, botanicals and additional vitamins to improve the taste and benefits.

While magnesium supplements have increased in popularity over the last couple of years, interest in magnesium water has skyrocketed; according to Waitrose’s 2023-24 food and drink report, searches for magnesium water on Waitrose.com are up 1,067% compared to last year.  

If you struggle with digestive discomfort after taking magnesium, reaching for magnesium water could do the trick. “Liquid magnesium can be gentler on the stomach, reducing the risk of digestive discomfort that some people experience with pills,” explains the dietitian Nichola Ludlam-Raine.

“Magnesium in water may be more easily absorbed by the body compared to pills as the liquid form can bypass the digestive process that solid forms must go through.”

However, while water might be easier to consume, it can be harder to ensure you’re getting the right dosage. Reaching for a pre-measured can of the stuff will allow you to know exactly what you’re consuming, but pre-mixing your own magnesium can make it harder to ensure the drink is prepared correctly and contains the right amount of the supplement.

“Some people might also find the taste of magnesium water unappealing,” Ludlam-Raine adds. “And carrying water around might be less convenient than pills.” 

It’s also worth noting that magnesium water is typically more expensive than your traditional magnesium supplements: a set of four cans at Waitrose costs £6, while 28 gentle-on-the-stomach magnesium capsules from FutureYou costs £14.

Magnesium water also typically contains less magnesium than a traditional pill, so you may need to keep an eye on the other magnesium sources in your diet.

As a guideline, the NHS advises that women between the ages of 19-64 need 270mg a day, while men need around 300mg a day. Taking a dose higher than 400mg regularly can be unsafe and lead to symptoms such as diarrhoea and vomiting: Ludlam-Raine recommends sticking to a dosage under 350mg to make sure you’re safe. 

If you don’t fancy splashing the cash on expensive waters or supplements, then it’s totally possible to get all the magnesium you need from your diet.

Foods that are rich in magnesium (and many other nutrients) include:

• Dark chocolate
• Avocados
• Nuts
• Legumes (lentils, beans and chickpeas)
• Seeds
• Whole grains
• Fatty fish
• Tofu
• Spinach 

Images: Getty