Magnesium is an essential mineral involved in over 300 biochemical reactions, yet many people are deficient. Modern diets, processed foods, stress, and environmental factors contribute to widespread low magnesium levels, which can affect muscles, nerves, energy production, bones, and heart function. Early signs are often subtle and easy to overlook.

One of the first symptoms is muscle cramps or twitching. Magnesium helps muscles relax after contraction, so deficiency can cause painful night-time leg cramps, foot spasms, or eyelid twitches. Athletes and older adults are particularly vulnerable.

Chronic fatigue is another common sign. Magnesium is required to produce ATP, the energy molecule, so low levels can leave people feeling deeply tired, even after rest. Persistent exhaustion should raise concerns about magnesium status.

Sleep disturbances can occur because magnesium regulates neurotransmitters like GABA that promote relaxation. Low levels may cause difficulty falling asleep, frequent waking, or light, unrefreshing sleep. Poor sleep further depletes magnesium, creating a cycle that can be hard to break.

Emotional and cognitive issues may appear, including irritability, anxiety, difficulty concentrating, and mild depression. Magnesium helps regulate the nervous system, so deficiency can make stress harder to manage.

Heart and vascular symptoms can also emerge. Magnesium supports electrolyte balance in heart cells, and low levels may trigger palpitations, rapid heartbeat, or increased blood pressure. Headaches, migraines, and blood sugar imbalances are additional warning signs.

Magnesium is critical for digestion, bone health, and nerve function. Deficiency can lead to constipation, osteoporosis, numbness, tingling, and coordination problems. Modern diets, soil depletion, stress, caffeine, alcohol, and certain medications increase deficiency risk.

Replenishing magnesium through foods like leafy greens, nuts, seeds, avocados, legumes, and whole grains helps, but supplements are often necessary. Forms like magnesium glycinate, citrate, malate, and L-threonate address specific needs. Recognizing deficiency early and correcting it can improve energy, sleep, mood, and long-term health.