7 Signs Your Body Needs More Magnesium

Magnesium supplements have been dominating algorithms recently, and it’s no surprise. In a hyper-busy world, finding ways to unwind is a priority, and magnesium has a reputation for aiding relaxation. Alongside the anecdotal evidence, a handful of studies have shown that magnesium supplementation can be an effective way to promote sleep and improve mood. That said, it’s important to familiarise yourself with the symptoms of magnesium deficiency, before you consider introducing a new supplement into your routine.

To that end, we spoke with a number of experts – including Dr Álvaro Campillo, a gastroenterologist and partner at the supplement brand Kobho Labs – to compile a guide to the benefits of magnesium, the best magnesium supplements, and whether adding one to your routine is right for you.

What is magnesium?

“Magnesium is an ion with over 200 functions within its cells, many of which are crucial for sleep, healing the central nervous system and muscle repair. This is why it’s ideal to take at night,” says Campillo. As an essential mineral, magnesium is known to regulate muscle and nerve function, as well as helping to promote good sleep. Some research even suggests it could reduce mild anxiety.

What is magnesium good for?

“Magnesium is often called the ‘silent regulator’ of the body,” explains integrative nutritionist and health psychologist Karishma Shah. “It quietly supports biochemical processes without much fanfare – until it’s missing.” For women especially, magnesium is a cornerstone mineral that significantly influences hormonal balance, energy production, bone density and even mood regulation.

Nutritionist and wellness consultant Neha Sahaya adds that, because women often experience hormonal fluctuations, heightened stress levels and a greater risk of conditions like osteoporosis, magnesium becomes an all the more essential ingredient in their daily nutrition.

What are the symptoms of magnesium deficiency?

Magnesium plays a key role in many bodily functions, but nonetheless deficiency is relatively common. While the symptoms of magnesium deficiency vary, there are seven key signs and symptoms to look out for:

Sleep disturbances

If you’ve got your bedtime routine down – blue light curfew, aromatherapy oils and the rest – and still find you struggle to sleep, a lack of magnesium might be behind it. Magnesium helps regulate neurotransmitters that calm the brain, so when levels are low, falling asleep, staying asleep, or getting truly restful sleep can become a struggle.

Muscle cramps or twitches

If you’re frequently dealing with eye twitches or muscle cramps, it could be your body’s subtle way of telling you that your magnesium levels are low. This essential mineral helps muscles relax after contraction, so when levels drop, they can become overly reactive, triggering sudden spasms, twitches or cramps.

Persistent low energy and fatigue

Are you eating well, exercising regularly, and getting solid sleep, but still somehow feeling inexplicably drained? You might be low on magnesium. This powerhouse mineral is essential for producing adenosine triphosphate (ATP), the energy that powers nearly every cell in the body. When magnesium is lacking, energy production stalls, leaving you feeling sluggish, fatigued and depleted.

Mood imbalances

You might be having an off day. It could be PMS. Or maybe, it’s a lack of magnesium. Known for its calming effect on the nervous system and the role it plays in regulating serotonin production, magnesium is essential for emotional balance. When levels dip, the body often responds with symptoms like anxiety, irritability mood swings or – some studies suggest – even mild depression.

Recurring headaches or menstrual migraines may be linked to low magnesium. This essential mineral helps regulate blood vessels and neurotransmitters, two major players in headache development. When levels dip, migraines can become more frequent and intense.

Hormonal symptoms

Magnesium is a quiet ally throughout your menstrual cycle, supporting hormonal balance by regulating cortisol – the body’s stress hormone – and aiding oestrogen and progesterone production. When levels are low, PMS symptoms like cramps, bloating and mood swings can hit harder, especially during hormonal shifts.

“From easing PMS cramps to balancing stress hormones like cortisol, magnesium works behind the scenes to create equilibrium,” says Shah, adding: “Women are also more prone to deficiencies due to factors like menstruation, pregnancy, breastfeeding and high stress levels – making magnesium non-negotiable for female vitality.”

Digestive irregularities

Magnesium helps to regulate muscle contractions in the digestive tract, keeping things moving smoothly. When levels drop, it can lead to bloating, cramping and irregular bowel movements, often showing up as constipation or diarrhoea in women, and sometimes mistaken for IBS.

Irregular heartbeat or palpitations

Magnesium is essential for maintaining the heart’s normal electrical activity and low levels can disrupt this balance, causing irregular heartbeats, abnormal heart rhythms or palpitations. “Besides these signs for magnesium deficiency, a simple blood test can gauge whether you’re deficient in magnesium,” advises Sahaya. “⁠If left unaddressed, however, prolonged deficiency can impact bone density and blood sugar regulation.”

What depletes magnesium the most?

Low magnesium levels can be driven by various factors including excessive alcohol intake, gastrointestinal issues like Crohn’s disease, higher cortisol levels as a result of stress, and a diet low in foods like leafy greens, nuts, seeds and legumes. It could also be the result of an underlying health condition, so it’s always best to visit your GP for an assessment and a blood test.

How much magnesium should I have per day?

In the UK, the NHS recommends that adult women consume 270mg of magnesium per day. For men, this number rises to 300mg. Current advice is to try and consume your entire magnesium intake from food alone.

Happily, magnesium-rich foods are more accessible than you might think. Good sources include:

• Dark leafy greens (spinach, kale, romaine lettuce)
• Nuts and seeds (especially pumpkin seeds and almonds)
• Legumes (black beans, kidney beans, cannellini beans)
• Whole grains (rice, barley, oat, corn)
• Dark chocolate

“Middle Eastern diets benefit greatly from ingredients like sesame seeds in tahini, chickpeas in hummus, fava beans, lentils in dishes like mujadara and hearty soups, as well as freekeh, bulgur and other whole grains,” notes Shah.

To boost magnesium’s bioavailability, Shah recommends preparing foods the traditional way – by cooking your greens and soaking, sprouting, or fermenting legumes and grains. “This reduces phytates, making magnesium more available to you,” she explains. If you choose to supplement, opt for well-absorbed forms such as magnesium citrate, glycinate or aspartate, for maximum effectiveness.

What is the difference between magnesium glycinate and magnesium citrate?

“Depending on your symptoms, a healthcare provider can decide which type of magnesium is required,” says Sahaya. “For example, magnesium glycinate is better for good sleep and muscle relaxation, whereas magnesium citrate is a better option for constipation. There are multiple types of magnesium depending on health issues.”

Can everyone take magnesium supplements?

Magnesium supplements have become increasingly popular, but do check the formulation of each supplement to ensure it’s suitable for you. According to Campillo: “It’s essential to include magnesium in your diet, especially if you suffer from chronic inflammatory diseases, migraines, fibromyalgia, osteoporosis or poor sleep.” These conditions, he adds, all require higher levels of magnesium for optimal health and performance.

When should I take magnesium?

Taking magnesium at night could help to relax the body and improve the quality of your sleep. A good time to take your supplement is around two hours after dinner. “Magnesium is poorly absorbed and has low bioavailability when in the presence of calcium, proteins or phosphates,” says Campillo. “Therefore, try to leave a two-hour gap after dinner to achieve maximum absorption and enhance its benefits.”

Are pills or liquid magnesium supplements better?

You can supplement via magnesium pills, gummies, topical preparation or in liquid form. According to Campillo, the drinkable options, like Kiki Health’s Ionic Magnesium Liquid Concentrate, are the most effective and also easy to consume.

What happens if I take magnesium but don’t actually need it?

If you’re taking magnesium supplements and your body is already getting an ample amount of the mineral, normal functioning kidneys will usually get rid of the excess amount, where it’s then passed through your urine. Consuming high or unnecessary amounts of magnesium is different, and could lead to a handful of issues such as nausea and stomach cramps. It’s always worth making an appointment with your GP to confirm whether you would benefit from taking magnesium supplements.

The best magnesium supplements, according to Vogue editors and experts