Magnesium supplements have been all over our algorithms recently, and it’s no surprise—in our hyper-busy world, finding ways to relax is a priority, and relaxation is what magnesium is generally known for. However, it’s important to recognize the symptoms of magnesium deficiency before you decide to introduce a 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—for a detailed guide to the benefits of magnesium, why you might need the mineral, and all the best magnesium supplements.
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,” says Campillo. “This is why it’s ideal to take at night.” As an essential mineral, magnesium helps regulate muscle and nerve function, as well as promotes good sleep and reduces 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 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—lavender candles, aromatherapy oils, and the rest—and still find you can’t 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
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 ATP (adenosine triphosphate), 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, just 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—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 and aiding estrogen and progesterone production. When levels are low, PMS symptoms like cramps, bloating, and mood swings can hit harder, especially during hormonal shifts.
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