Signs You May Need More Magnesium

How often do you feel tired, low, or a bit run down? Do you need a boost of something – vitamin C perhaps, or iron? The extra spark you’re looking for could be magnesium. This essential mineral unlocks hundreds of enzyme reactions. Everything from energy production and muscle function to bone and hormone health relies on it. So let’s explore some of the signs that you may need more magnesium and look at the best ways to supplement your intake.

Magnesium – more than just bone health

Magnesium is well known for contributing to bone health by aiding calcium uptake but it’s also key to [1]:

• Energy-yielding metabolism.

• Normal muscle function.

• Psychological wellbeing.

• Electrolyte balance.

• Protein synthesis.

• Normal function of the nervous system.

• Normal cell division.

Because it’s integral to so many areas of health, low magnesium intake can show up in a variety of ways.

Signs you might need more magnesium

1. Low energy: magnesium contributes to normal energy release and the reduction of tiredness and fatigue [1]. If you’re not getting enough magnesium in your diet, you might feel it in your energy levels.

2. Muscle cramps and twitches: normal muscle function relies on magnesium [1]. If your intake is low, muscles may feel tighter or more prone to cramping, especially at night. Even the small muscles around your eyes rely on magnesium — if you're not getting enough you might notice them twitching more than usual.

3. Difficulty getting to sleep: magnesium supports healthy sleep patterns via its contribution to the normal function of the nervous system [1]. A diet that’s low in magnesium may affect your ability to fall asleep easily.

4. Ongoing stress: the nervous system influences how we respond to stress. Ongoing challenges can mean an increased need for magnesium and other nutrients that support your stress response.

5. Constipation: magnesium contributes to normal muscle function [1], including in the digestive tract which is one long muscular tube. If your magnesium intake is low, things may slow down a bit.

How magnesium supports energy 

Magnesium is central to energy production by being a co-factor in enzymes that turn the food we eat into energy. 

This process is called glycolysis. It involves glucose from carbohydrates being broken down by magnesium-dependent enzymes to generate ATP (adenosine triphosphate), the energy currency that fuels cells [2]. 

A diet that’s low in magnesium can compromise energy production and lead to tiredness and fatigue.

Stress, mood, and magnesium levels

Magnesium contributes to normal psychological function and nervous system activity, both of which are involved in how we respond to daily stress [3]. One of the ways it does this is through enzymes involved in the production of serotonin, the neurotransmitter that influences mood, stress, and emotional wellbeing [4]. 

The link between magnesium and sleep quality

As well as regulating emotions, serotonin is the precursor to melatonin, the hormone that helps you wind down at night and fall asleep. This conversion of serotonin to melatonin relies on several nutrients including vitamin B5, vitamin B6, and magnesium [5]. 

Magnesium may also support sleep quality through its interactions with GABA (gamma amino butyric acid) receptors in the brain [6]. This helps down-regulate nervous system activity and promote a sense of calm and relaxation.

One last point: good sleep depends on being able to relax your muscles properly. It’s impossible to sleep with cramps or restless legs! By supporting normal muscle function, magnesium helps muscle fibres to deeply relax, so you can enjoy restful, restorative sleep.

Who is most likely to be low in magnesium?

Magnesium levels are affected by a number of factors including low dietary intake (highly processed foods are typically low in magnesium), medications, and absorption issues. 

People who may benefit from additional magnesium include those with:

• A low intake of magnesium. Diets that lack plenty of green leafy vegetables, wholegrains, nuts, and seeds, are likely to be very low in magnesium.

• Prescription medications that interfere with magnesium absorption.

• Gastrointestinal conditions that impact magnesium absorption.

Magnesium may also be beneficial if you are looking to support:

• Blood pressure and cardiovascular health.

• Mental and emotional wellbeing.

• Metabolic health.

• Muscle function and nervous system health.

• Restful sleep.

• Energy levels.

The best forms of magnesium and how to choose

Like most mineral supplements, magnesium is available in several different forms. But it can be hard to know which one to choose. Is it best to go for oxide or glycinate? Buffered or chelated? 

We’ve made this decision easy for you by offering only 100% fully chelated magnesium as either taurate, malate, or glycine. 

Fully chelated magnesium means the elemental magnesium is bound to an organic, soluble carrier molecule such as taurine or malic acid. There’s no sneaky magnesium oxide hidden in the formula, and no other additives. Just pure chelated magnesium with the highest rate of absorption and bioavailability. 

The carrier molecule also has an important role to play in how a magnesium supplement works. Taurine, malic acid, and glycine have health properties of their own which makes it easier to choose the right product for your needs:

• Magnesium taurate: ideal for heart health, restful sleep, and energy support. Our Magnesium Taurate is the strongest supplement available in the UK and is endorsed by esteemed cardiologist Dr. Sanjay Gupta. 

• Magnesium malate: choose this one to optimise muscle function and energy levels. 

• Magnesium glycinate: both magnesium and glycine support the nervous system, making this a good option for mood balance, energy, and sleep support.

FAQs

What are the symptoms of low magnesium?

Low magnesium can show up in a variety of ways including fatigue, tiredness, constipation, sleep issues, symptoms associated with stress, and muscle cramps.

Which form of magnesium is best absorbed?

Fully chelated magnesium is the best option for absorption and bioavailability. It is well tolerated and gentle on the gut, unlike blended or buffered forms that contain magnesium oxide.

Can magnesium help with sleep and relaxation?

Yes, magnesium supports sleep and relaxation by contributing to normal muscle function and nervous system activity. It aids melatonin formation and muscle relaxation, to support restful, restorative sleep.

When is the best time to take magnesium?

This depends on what you want to take magnesium for. If you’re looking to support energy, muscle function, and mood balance we recommend 1 capsule with breakfast and 1 with lunch. Alternatively, if you’re taking magnesium to support sleep, take 2 capsules with your evening meal.

What foods are high in magnesium?

You can find magnesium in beans, nuts, seeds, wholegrains, and dark green vegetables like kale, broccoli, cabbage, and watercress. However, the National Diet and Nutrition Survey [6] reveals most UK adults have a low dietary intake of magnesium.

Gentle magnesium support from Ethical Nutrition

If any of the signs of low magnesium sound familiar, you can trust our range of chelated magnesium supplements to provide powerful, effective relief. With no additives, binders, or fillers, our vegan formulas are well tolerated and highly bioavailable. Choose from magnesium taurate, glycinate, or malate, or enjoy the benefits of all three with our  Magnesium Bundle. 

You may also like to read:

Clean Supplements: What This Actually Means

Chelated Vs. Buffered Magnesium Glycinate: Which Should you Choose?

How To Boost Magnesium Absorption

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register

2. Garfinkel, L., & Garfinkel, D. 1985. Magnesium regulation of the glycolytic pathway and the enzymes involved. Magnesium, 4(2-3), 60–72.

3. Eby, G. A., & Eby, K. L. 2006. Rapid recovery from major depression using magnesium treatment. Medical hypotheses, 67(2), 362–370. https://doi.org/10.1016/j.mehy.2006.01.047 

4. Bamalan, O.A., Moore, M.J., Al Khalili, Y. Physiology, Serotonin. [Updated 2023 Jul 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545168/ 

5. Zuraikat, F. M., Wood, R. A., Barragán, R., & St-Onge, P. 2021. Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual Review of Nutrition, 41, 309. https://doi.org/10.1146/annurev-nutr-120420-021719 

6. Arslan, N., Bozkır, E., Koçak, T., Akin, M., & Yilmaz, B. From Garden to Pillow: Understanding the Relationship between Plant-Based Nutrition and Quality of Sleep. Nutrients, 16(16), 2683. https://doi.org/10.3390/nu16162683 

7. Public Health England, 2019. NDNS : time trend and income analyses for Years 1 to 9. [online] Available at https://www.gov.uk/government/statistics/ndns-time-trend-and-income-analyses-for-years-1-to-9