10 Signs You Need Magnesium — A Pharmacist Explains

Magnesium is one of the most essential minerals in your body — involved in over 300 biochemical processes including energy production, muscle function, sleep, mood and heart health. Yet research suggests that a significant proportion of Irish adults are not getting enough magnesium from their diet alone.

The tricky thing about magnesium deficiency is that the symptoms are often vague — things we tend to put down to stress, age or just being busy. As pharmacists, we see this all the time. Here are the 10 most common signs that your body might be asking for more magnesium.

1. You Struggle to Fall Asleep or Stay Asleep

Magnesium plays a direct role in regulating your nervous system and your sleep hormones, including melatonin. When magnesium levels are low, your brain struggles to switch off at night — leaving you lying awake with a racing mind even when you are exhausted.

2. Muscle Cramps — Especially at Night

Magnesium is essential for muscle relaxation. When levels drop, your muscles can contract involuntarily — causing cramps, spasms and twitches. Those painful leg cramps that wake you up in the middle of the night are one of the most well-known signs of magnesium deficiency. 

3. You Feel Anxious or On Edge

Magnesium has a calming effect on your nervous system. It regulates neurotransmitters and helps keep cortisol in check. Low magnesium is closely linked to increased anxiety, feelings of nervousness and an inability to relax. 

4. Constant Tiredness and Low Energy

Magnesium is essential for the production of ATP — the molecule your cells use for energy. Without adequate magnesium, your body cannot produce energy efficiently. If you are getting enough sleep but still waking up tired, low magnesium could be a contributing factor. 

5. Headaches or Migraines

Research has found a strong link between magnesium deficiency and both headaches and migraines. Studies have shown that magnesium supplementation can reduce the frequency and severity of migraines. 

6. You Feel Irritable or Low in Mood

Magnesium plays a role in the production of serotonin — the feel-good neurotransmitter. Low magnesium levels have been associated with low mood and irritability. If you notice yourself feeling more irritable than usual without an obvious cause, it is worth considering your magnesium levels. 

7. Heart Palpitations

Magnesium is critical for normal heart rhythm. Low magnesium can cause palpitations — that fluttering or racing sensation in your chest. Important: if you experience heart palpitations, always consult your GP to rule out any underlying cardiac issues. 

8. Constipation

Magnesium helps relax the muscles in your digestive tract and draws water into your intestines, which keeps things moving. Low magnesium can slow digestion and contribute to constipation. 

9. Bone Health Concerns

Most people think of calcium when it comes to bone health — but magnesium is equally important. Around 60% of the body's magnesium is stored in the bones. Low magnesium intake over time can contribute to reduced bone density — particularly important for women approaching menopause. 

10. You're Under a Lot of Stress

Stress depletes magnesium rapidly. When you are stressed, your body releases cortisol — and cortisol causes your kidneys to excrete more magnesium. This creates a vicious cycle: stress depletes magnesium, and low magnesium makes you more sensitive to stress. 

Who is Most at Risk of Low Magnesium?

• Women going through perimenopause or menopause
• People who drink alcohol regularly
• Anyone taking PPIs, diuretics or some diabetes medications
• People with digestive conditions such as IBS or coeliac disease
• Older adults — magnesium absorption naturally decreases with age
• Anyone under chronic stress 

How to Increase Your Magnesium

Good dietary sources of magnesium include dark leafy greens, nuts and seeds, dark chocolate, avocado, legumes and whole grains. The challenge is that modern food processing strips much of the magnesium from our food.

If you recognise several of the signs above, a high quality magnesium supplement can make a real difference. Magnesium bisglycinate is the form we recommend most — it is the most absorbable and the gentlest on your digestive system. It is the form we use in our Pharma Plus Magnesium+. 

The Bottom Line

If you are waking up tired, struggling with sleep, dealing with muscle cramps, feeling anxious or just not feeling yourself — low magnesium could be a significant contributing factor.

Try Pharma Plus Magnesium+ — pharmacist formulated, made in Ireland.

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This article is written by the pharmacist team at Pharma Plus for informational purposes only. It is not intended as medical advice. If you are pregnant, breastfeeding or taking prescription medication, please consult your GP or pharmacist before starting any new supplement.