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Magnesium is one of the most recognized supplements - many people know about it and are already supplementing with it. Yet despite its popularity, magnesium remains one of the most widespread nutrient deficiencies in North America. Why? Magnesium is essential for over 300 biological functions and the modern environment depletes magnesium at a faster rate than it is able to be replenished. In addition to this, magnesium in the food supply has decreased substantially in recent years due to diminished soil quality- meaning foods once rich in magnesium now have much lower levels.
Due to the increased need for magnesium and lower quantity in foods, supplementation is often needed to achieve optimal levels. But how do you know if you’re not getting enough? Your body sends clear signals. Muscle cramps, trouble sleeping, feelings of anxiety or stress, and low energy are five major signs that you might need more magnesium. Let’s explore this more!
1. You Get Muscle Cramps
One of the main functions of magnesium is to relax the muscles. Cramps, spasms or twitches can occur when cellular levels of magnesium become too low as the ability for the muscles to relax becomes stunted.
Minerals work in tandem with other minerals. When it comes to magnesium its partner in crime is calcium. Calcium has the opposite action, it works to contract the muscles. We need both for our musculoskeletal system to function properly, but what tends to happen is the calcium to magnesium ratio gets thrown off and we end up with too much calcium- and not enough magnesium.
A 2:1 ratio of calcium to magnesium is ideal. With the increased demand for magnesium in our modern lives, supplementation is often required for a balanced calcium to magnesium ratio.
Eye twitches, Charlie horses and regular muscle spasms are further indications that more magnesium is needed to balance out calcium.
2. You Have Trouble Sleeping
Magnesium is a calming mineral. It doesn’t cause drowsiness or induce sleep but it does promote a restful night because it is required for the cellular processes that underscore sleep. When magnesium is low, the body is missing a key resource and isn’t able to drop into the deep states of sleep easily.
Magnesium also helps to activate the parasympathetic nervous system, this is the state of the nervous system that is conducive to sleep and rest. It does this by binding to GABA receptors, which induce a state of calmness.
Melatonin, the sleep hormone, has an important relationship to magnesium. Studies show that those who have adequate levels of magnesium produce more melatonin. This typically results in a longer sleep duration and a deeper, more restful and rejuvenating sleeps.
3. You Experience Anxiety
Replenishing magnesium levels is non-negotiable when it comes to anxiety. Magnesium helps with symptomatic relief from anxiety since it is able to induce feelings of calmness by binding to receptors in the brain that promote relaxation. Additionally it inhibits excitatory neurotransmitters that get made in high amounts during periods of stress and anxiety.
While magnesium alone is not enough to alleviate anxiety in most cases, it is generally part of the puzzle and can provide relief over time as levels are increased.
4. You Are Going Through a Stressful Time
Stress sends a signal to the body that tells cells to let go of magnesium as a protective mechanism. This increases free floating magnesium in the body, and the result is that a higher than normal amount gets excreted through the urine.
On top of this, magnesium assists in regulating the amount of cortisol that is being made. When magnesium levels are low more cortisol is synthesized and released- leading to more intense feeling of stress. There’s a large body of research that highlights the importance of magnesium for reducing the mental perception of stress, and helping to counteract the damage increased cortisol does to the body.
5. You Have Low Energy
Magnesium is one of the essential compounds needed for the body to make ATP, which is the molecule of energy. When ATP isn’t made in sufficient amounts, low energy is experienced and overtime it can lead to fatigue and general weakness.
The mitochondria are the organelles responsible for the creation of ATP. In addition to magnesium being a critical component of ATP synthesis, it also improves the quality of the mitochondria and is needed for the creation of new mitochondria. More mitochondria + better functioning mitochondria = more available energy.
Research shows magnesium is needed for proper glucose metabolism, which is an avenue for the creation of energy. When glucose metabolism becomes dysfunctional as is the case with low available levels of magnesium, excess energy is required to manage the physiological effects which further depletes energy available to the body.
Magnesium is undeniably a powerhouse nutrient, essential for countless functions that keep your body running smoothly. Yet, its widespread deficiency highlights how critical it is to pay attention to your magnesium intake. Whether you’re dealing with muscle cramps, restless nights, stress, anxiety, or low energy, these signs are your body’s way of asking for more support.
By recognizing these signals and choosing high-quality, bioavailable magnesium supplements, you can help restore balance, support your body’s needs, and feel your best. Don’t let a deficiency hold you back—take proactive steps to ensure your magnesium levels are where they need to be for optimal health and vitality.
Your body will thank you!
We recommend Magnesium Glycinate by AOR, AOR advanced magnesium complex, AOR Mag Malate Renew® and Lypo-spheric® Magnesium L- Threnoate. You can read our blog on how to choose magnesium here- need further support in choosing the right magnesium? Reach out!
Author: Lisa Kowalyk, CNP, B.Kin
