Helvy
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Vitamins & Minerals
In the UK, the standard clinical (NHS) reference range for Magnesium (Serum) is 0.7-1.0 mmol/L, with 0.85-1.0 mmol/L considered the performance-optimised range. A result within these ranges suggests typical status; only a qualified clinician can interpret an individual reading.
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis, muscle and nerve function, and blood pressure regulation. Serum magnesium reflects only about 1% of total body stores, as most magnesium resides in bones and soft tissues — making subclinical deficiency difficult to detect.
Optimal range · UK
0.85-1.0 mmol/L
Performance-optimised band · clinical (NHS) range 0.7-1.0 mmol/L
Reference ranges for Magnesium, not a personal result. Any individual reading should be interpreted by a qualified clinician.
Optimal ranges
| Range | Value |
|---|---|
| Clinical (NHS) reference range | 0.7-1.0 mmol/L |
| Performance-optimised range | 0.85-1.0 mmol/L |
The clinical range defines what is considered medically “normal” — broad enough to cover 95% of the population. The performance range reflects where research and clinical experience suggest most people feel and function at their best. A result in either range suggests typical status and is not a diagnosis; any individual reading should be interpreted by a qualified clinician.
Why it matters
Magnesium is arguably the most underappreciated performance mineral. It directly influences sleep quality, testosterone production, insulin sensitivity, and muscle recovery. Studies show that magnesium supplementation in men with low intake increases both free and total testosterone. Most Western diets are deficient in magnesium due to soil depletion and processed food consumption. For men who sweat heavily during training, losses are amplified further.
Symptoms
Low / Deficiency
High / Excess
Dietary sources
Supplementation
Magnesium glycinate (or bisglycinate) is the preferred form for sleep and recovery — well-absorbed and least likely to cause GI issues. Magnesium L-threonate has emerging evidence for cognitive benefits. Typical dose: 300-400 mg elemental magnesium daily, ideally taken in the evening. Avoid magnesium oxide — cheap but poorly absorbed. Pair with vitamin B6 for enhanced cellular uptake.
Testing
Magnesium is measured from a blood sample. With Helvy, that means a finger-prick kit taken at home and posted to a UKAS-accredited UK laboratory, with results in around 5 days, reviewed by a qualified clinician. Your result is reported against both the clinical range (0.7-1.0 mmol/L) and the performance-optimal range (0.85-1.0 mmol/L), so you can see not just whether you are “normal” but whether you are optimal. If you make a change, retest after 8-12 weeks to confirm it worked.
Research
Magnesium and anabolic hormones in older men
Cinar V, Polat Y, Baltaci AK, Mogulkoc R
International Journal of Endocrinology (2011)
DOI: 10.1155/2011/649285Test for this
Related biomarkers
Related guides
This content is for educational purposes only and does not constitute medical advice. Your data suggests areas for optimisation, but any concerns should be discussed with a qualified healthcare professional. If your results flag values outside safe ranges, we recommend consulting your GP.
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