Signs you might be low in magnesium

Magnesium is a macronutrient - we need plenty of it, and it’s involved in hundreds of reactions in the body from muscle function and nerve signalling to energy production and sleep regulation.

Yet it’s one of the most commonly under-consumed minerals in the UK. Modern diets, chronic stress, and depleted soils all play a role. The tricky part is that magnesium deficiency doesn’t initially have dramatic deficiency symptoms. It causes everyday symptoms that are easy to brush off.

Here are some of the most common signs you might be running low; and what to do next.

Frequent muscle cramps or twitches

If you regularly get calf cramps, foot cramps, or that annoying eye twitch, magnesium is worth taking.

Magnesium helps muscles relax after contraction. When levels are low, muscles can stay in a semi-contracted state, leading to cramps, spasms, or twitching; especially at night or after exercise.

Trouble sleeping or restless nights

Struggling to fall asleep. Waking in the early hours. Feeling wired but tired.

Magnesium plays a role in calming the nervous system and supporting GABA activity; a neurotransmitter that helps the brain switch off. Low magnesium is commonly linked with lighter, more fragmented sleep.

This is one reason magnesium glycinate is often used in evening routines.

Feeling anxious, stressed, or easily overwhelmed

Magnesium is sometimes called the body’s natural relaxant.

Low levels are associated with increased stress sensitivity, anxious thoughts, irritability, and poor stress resilience. Chronic stress also increases magnesium losses - it's a vicious circle!

If you feel like everyday stressors hit harder than they should, magnesium status is worth reviewing.

Low energy and persistent fatigue

Magnesium is essential for ATP production; the process that allows your cells to generate usable energy.

When magnesium is low, energy production becomes less efficient. The result can feel like constant tiredness, sluggishness, or difficulty getting going; even after a decent night’s sleep.

Headaches or migraines

Magnesium deficiency is well recognised in migraine research.

Low magnesium may affect blood vessel regulation and nerve signalling in the brain. For some people, this shows up as frequent tension headaches or migraines, particularly around hormonal shifts or periods of stress.

Sugar cravings and blood sugar dips

Magnesium plays a role in insulin sensitivity and glucose metabolism.

When levels are low, blood sugar regulation can be less stable; leading to cravings, energy crashes, or that shaky feeling when meals are delayed.

Why modern life increases magnesium demand

Even with a reasonably healthy diet, magnesium intake can fall short.

• Modern soils contain less magnesium than they once did
• Highly processed foods and refined grains are low in magnesium
• Stress, caffeine, alcohol, and intense exercise all increase magnesium losses
• Certain medications reduce magnesium absorption or increase excretion

This is why magnesium deficiency is common, even in people who eat well.

What to do if this sounds familiar

Food sources like leafy greens, nuts, seeds, wholegrains, and dark chocolate do help, but they’re often not enough on their own.

Supplementing with a well-absorbed form such as magnesium glycinate, citrate, or taurate is the most practical next step, especially for sleep, stress, and muscle support.

Consistency matters more than mega-dosing and you might notice benefits over a few weeks rather than overnight. In fact, high strength products usually cause upset bowels, so it's better to take lower doses regularly.

Final thoughts

Magnesium insufficiency might be overlooked, thinking that symptoms (like period cramps. difficulty sleeping when stressed, fatigue) are normal in our busy modern lives.

But if these signs ring a bell for you, increasing magnesium intake as part of your daily routine is sensible, particularly if stress and busy schedules are part of your life.

A small, steady habit can make a surprisingly big difference.