The Hidden Signs of Magnesium Deficiency You Might Be Ignoring

Magnesium is one of the most important minerals for your health, yet most of us don’t get enough. Studies suggest that up to 70% of people are deficient, and because magnesium is involved in over 300 processes in the body, the effects can show up in surprising ways.

If you’ve been feeling off but can’t explain why, low magnesium might be part of the picture. Here’s what to look out for, and how you can restore balance.

Why Magnesium Matters

Magnesium is often called the “relaxation mineral” because of the way it calms the nervous system, eases tension, and supports better sleep. It is also essential for energy production, hormone balance, blood sugar control, heart rhythm, and even mood regulation.

Two of its most important roles are:

• Energy production: Magnesium is needed for ATP, the fuel your cells run on. Without it, your body literally cannot produce or use energy efficiently.

• Muscle control: Magnesium and calcium work together in every contraction and relaxation cycle. Calcium makes the muscle tighten, while magnesium helps it release. Without enough magnesium, cramps, spasms, and twitches are common.

Dr Andrew Huberman, neuroscientist at Stanford University, has spoken extensively about magnesium’s ability to quiet the brain and improve sleep quality. He recommends certain forms like magnesium threonate and glycinate because they cross the blood–brain barrier and support deep rest.

When your magnesium levels are low, your body struggles to do the basics. The result is a mix of symptoms that are easy to overlook but can have a big impact on daily life.

Signs of Magnesium Deficiency

Persistent fatigue
No matter how much sleep you get, you still feel drained. Magnesium is required for the creation of ATP, the fuel your cells run on. Without it, energy drops and everyday tasks feel harder.

Muscle cramps and twitches
From eyelid spasms to calf cramps in the middle of the night, these little annoyances are often your muscles struggling without enough magnesium to relax properly.

Poor sleep
If you lie awake at night, wake frequently, or feel restless, magnesium may be part of the answer. It helps regulate melatonin and GABA, the calming neurotransmitter that prepares your brain for sleep.

Anxiety and low mood
Low magnesium levels can increase cortisol, your stress hormone, while disrupting serotonin and GABA. This creates the perfect storm for irritability, anxiety, and mood swings.

Headaches and migraines
Research has linked magnesium deficiency to both tension headaches and migraines. Supplementing has been shown to reduce frequency and intensity for some sufferers.

Hormonal imbalances and PMS
If your cycle feels overwhelming, magnesium could help. It plays a role in balancing hormones, reducing period pain, and easing mood changes.

Cravings
Strong cravings for chocolate or coffee can be your body’s way of self-correcting. Both contain magnesium, and your brain may be nudging you towards what it needs.

Who Is More At Risk?

You are more likely to be low in magnesium if you live with constant stress, rely heavily on caffeine, sugar or alcohol, have digestive issues that affect absorption, or take certain medications such as diuretics or antacids. Even modern farming methods mean our soil is depleted, so foods naturally contain less magnesium than they once did.

How To Restore Magnesium Levels

The good news is magnesium deficiency is simple to fix and results can come quickly.

• Eat more magnesium-rich foods like leafy greens, almonds, pumpkin seeds, and avocado.

• Reduce things that deplete magnesium, such as excess caffeine, sugar, and alcohol.

• Use a magnesium oil spray directly on the skin. Because it’s absorbed through the pores, it bypasses the digestive system, which means you can raise your levels faster and more effectively. Many people find that spraying it onto tense muscles or before bed helps with cramps, relaxation, and deeper sleep.

Dr Huberman and other experts often highlight topical use as a practical way to support recovery and relaxation, especially in the evening.

The Bottom Line...

Fatigue, poor sleep, cravings, cramps, and mood swings are not always “just part of life.” They can be signs that your body is quietly asking for more magnesium. Restoring balance can transform your energy, your sleep, and your overall sense of calm.

If you are curious about how magnesium could help you, start simple. Nourish your body with magnesium-rich foods, ease up on the habits that deplete it, and try adding a high-quality magnesium oil spray to your routine. You might be surprised by how quickly you notice a difference.