Magnesium is involved in more than 300 enzyme reactions in the body, from energy production and nerve signalling to muscle contraction. Yet magnesium deficiency is fairly common and easily overlooked because its signs are often vague. Here are 7 signals worth paying attention to.
Why is magnesium important?
According to nutrition claims authorised in the EU, magnesium contributes to:
- the reduction of tiredness and fatigue;
- normal functioning of the nervous system and muscles;
- normal energy-yielding metabolism;
- the maintenance of normal bones and teeth;
- normal psychological function.
7 signs that may be linked to magnesium deficiency
1. Muscle cramps and twitches
Night-time calf cramps and eyelid twitching are the most commonly mentioned signs, because magnesium is needed for normal muscle contraction and relaxation.
2. Persistent tiredness despite enough sleep
Magnesium is involved in cellular energy (ATP) production. When it runs low, you may feel sluggish and exhausted quickly.
3. Stress and irritability
Stress increases magnesium loss through urine, and low magnesium makes the nervous system more sensitive to stress – a vicious circle.
4. Difficulty sleeping, light sleep
Many people with low magnesium find it hard to unwind in the evening, sleep restlessly and wake up easily.
5. Frequent headaches
Some studies have observed a link between low magnesium status and recurring headaches.
6. Palpitations
Magnesium is needed for normal heart muscle function. If you often notice palpitations or a racing heart, see a doctor for a full assessment.
7. Cravings for sweets and chocolate
This sign is not clearly proven, but it is often reported by people whose diet is low in magnesium.
Who is more likely to be low in magnesium?
- People under frequent stress or with demanding workloads;
- People who exercise a lot and sweat heavily;
- People who drink a lot of coffee or alcohol;
- Older adults and pregnant women;
- People taking certain long-term medication such as diuretics or proton pump inhibitors;
- People who eat few leafy greens, nuts, seeds and whole grains.
How can you check?
A serum magnesium blood test is the usual method. However, most magnesium is stored in cells and bones, so a normal result does not always tell the full story. Combine it with an assessment of symptoms and diet, and talk to your doctor.
How to supplement magnesium properly
- Prioritise magnesium-rich foods: dark leafy greens, pumpkin seeds, almonds, legumes, whole grains, dark chocolate.
- Choose a suitable form: organic forms (citrate, bisglycinate…) are usually well tolerated; combined forms make it easier to reach a higher dose comfortably.
- Take it in the evening and split the dose if needed: this helps limit digestive upset.
- Be careful with kidney disease: people with impaired kidney function should ask a doctor before supplementing.
Explore FormMed magnesium products in our Minerals range, for example Magnesioform 300 forte (300 mg magnesium from a 4-compound complex) or D-form 2000 Mg+ if you also need vitamin D3.
Often tired, sleeping badly or stressed? Try our free sleep and cellular energy tests, or book a 1:1 consultation for a personalised plan from an MK expert.
Note: the signs above can have many different causes.
Note: This article is for information only and does not replace a diagnosis or advice from a doctor. Food supplements are not medicines and do not replace medical treatment.
