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:
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.
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.
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.
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.
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.
“From easing PMS cramps to balancing stress hormones like cortisol, magnesium works behind the scenes to create equilibrium. 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,” says Shah.
Magnesium helps 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.
Magnesium is essential for maintaining the heart’s normal electrical activity, and low levels can disrupt this balance, often 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.”
How much magnesium should I have per day?
It’s recommended that adult women consume between 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 if possible. Magnesium-rich foods are more accessible than you might think. Good sources include:
- Dark leafy greens
- Nuts and seeds (especially pumpkin seeds and almonds)
- Legumes
- Whole grains
- Dark chocolate
“Middle Eastern diets can 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,” advises 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.
“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 all require higher levels of magnesium for optimal health and performance.”
Common dietary sources of magnesium include nuts, avocados, and dark leafy greens, but if you can’t get enough magnesium from your diet alone, a high-quality magnesium supplement is a safe option well-tolerated by most people. How much magnesium you need will increase based on your circumstances – breastfeeding women, for example, often require more. If in doubt, consult your doctor for the best dosage for your needs.
When should I take magnesium?
Taking magnesium at night helps to relax the body and can 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 better?
You can supplement via magnesium pills, gummies, topical preparation, or in liquid form.
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