11 Signs You May Have a Magnesium Deficiency
That annoying eye twitch? It might be your body trying to tell you something.
You don’t need a PhD or an entire supplement cabinet to figure out what’s going on with your body. Most of the time, it just wants to be heard. And lately, magnesium has been coming up a lot in real wellness convos—mostly because so many of us aren’t getting enough of it.
If you’ve ever googled “Why am I tired even after 8 hours of sleep?” or “Why do my muscles feel tight for no reason?”—keep reading. Magnesium might be part of the answer.
Why magnesium matters more than you think
Magnesium is one of those nutrients that doesn’t get as much spotlight as vitamin D or protein, but it quietly supports over 300 different reactions in your body¹. It helps power your energy, keep your muscles relaxed, support your nervous system, and even plays a role in your sleep rhythm².
And yet… nearly half of adults don’t get enough magnesium every day³. That’s a big deal.
Here’s the tricky part: magnesium doesn’t wave a red flag when you’re low. It’s more like a slow drip of “meh” symptoms that are easy to brush off or blame on stress or poor sleep.
So how do you know if you’re not getting enough? Let’s break it down.
11 signs you might be low on magnesium
You probably won’t have all of these, but if a few hit close to home, it might be worth paying attention.
1. Muscle cramps or tightness
Ever get a random charley horse while stretching or lying in bed? Low magnesium may make it harder for your muscles to relax properly⁴. It’s not just cramps, either—tight shoulders, clenched jaws, or stiff legs could be whispers from your body.
2. You wake up feeling tired
Even if you slept okay, you still feel sluggish in the morning. Magnesium helps make ATP—the energy molecule your body runs on⁵. If your levels dip, your energy might too.
3. You crave chocolate like it’s a need, not a want
Dark chocolate is actually a great source of magnesium, and some people believe that a craving for it might be your body's clever way of asking for a top-off⁶. (Personally, I’ll take any excuse to eat more chocolate.)
4. You get restless legs at night
That crawling, jittery feeling in your legs that makes it hard to sit still or fall asleep? Some folks say magnesium helped take the edge off⁷. Your mileage may vary, but it’s worth exploring.
5. Constipation—that weird elephant in the room
Yup, magnesium plays a role in keeping things moving⁸. If your digestion feels off more often than not, it may not be your fiber that’s the issue. Magnesium helps relax the muscles in your digestive tract so things can flow naturally.
6. You're anxious or tense often
Magnesium helps support a calm nervous system⁹. If you’ve been feeling more on-edge lately, shorter temper, racing thoughts, more clenching during meetings… a small magnesium bump might smooth things out a bit.
7. Your sleep quality is trash
Magnesium supports the production of melatonin and can help calm your body before bed¹⁰. People often report better, deeper sleep once they start taking it regularly.
8. Random eye twitches
This one’s weird but common. That little twitch under your eye that comes and goes? It could be related to low magnesium, which affects how your nerves and muscles fire together⁴.
9. You feel more sore than usual after workouts
Magnesium helps manage inflammation and muscle recovery⁴. If your muscles are aching days after a workout or you feel like you’re not bouncing back like you used to, see if you’re getting enough.
10. Headaches or sensitivity to noise/light
Some people say they get headaches or migraines less often once they start getting enough magnesium¹¹. And while we’re not diagnosing anything here, it’s something to look into if bright lights and loud sounds have become unusually annoying.
11. Low-key fatigue all day
Not the kind that knocks you out—but the kind where errands feel like a huge chore and you’re living for your next coffee. That “blah” baseline might be your body trying to work harder with not enough magnesium fuel⁵.
So, now what?
Glad you asked. The good news is, you don’t have to overhaul your life to start feeling better. Here are a few things you can try if you suspect your magnesium intake is low:
- Add more magnesium-rich foods into your meals. Think roasted almonds, pumpkin seeds, spinach, quinoa, and—yes—dark chocolate.
- Try an Epsom salt bath. Your skin can absorb some magnesium through warm water, and it feels amazing after a long day.
- Look into a magnesium supplement. Magnesium glycinate is known for its calming effects (great before bed), while magnesium citrate tends to help more with digestion. Start with small doses and adjust based on how you feel.
- Keep an eye on caffeine and alcohol—they can both affect how your body uses magnesium⁶.
What I’ve noticed personally
Honestly, I didn’t even think about magnesium at first. I was just trying to fix my sleep. But when I started taking a small magnesium supplement before bed, I felt more calm in the evenings, and I wasn't waking up as stiff. It wasn’t a dramatic overnight change, but it was enough to make me wonder what other nutrients I’ve been quietly missing.
Listen to your body—it’s smarter than you think
If several of these signs feel familiar, don’t stress. You’re not broken. You might just need a little nutrient nudge. Magnesium isn’t some miracle fix, but it can be one more tool in your wellness kit to feel a little more like yourself again.
Try adding one thing today—maybe a handful of almonds, or a relaxing Epsom salt soak—and see how your body responds. Small shifts, big difference.
You never know… your body might just say, “Thanks, I needed that.”
Sources
[1] Magnesium in Man: Implications for Health and Disease – Physiological Reviews. 2001. DOI: https://doi.org/10.1152/physrev.2001.81.1.1
[2] The impact of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial – Journal of Research in Medical Sciences. 2012. DOI: https://doi.org/10.4103/1735-1995.104062
[3] Dietary Magnesium Intake in the US: NHANES 2013–2016 – Nutrients. 2020. DOI: https://doi.org/10.3390/nu12020522
[4] The Role of Magnesium in Neurological Disorders – Nutrients. 2020. DOI: https://doi.org/10.3390/nu12030623
[5] Magnesium and Exercise – Magnesium Research. 2006. DOI: https://doi.org/10.1684/mrh.2006.0088
[6] Magnesium—Nutrition and Health – Nutrients. 2020. DOI: https://doi.org/10.3390/nu12061792
[7] Effects of Magnesium Supplementation on Restless Legs Syndrome – Sleep Medicine. 2009. DOI: https://doi.org/10.1016/j.sleep.2009.02.001
[8] Osmotic cathartic effect of magnesium – The American Journal of Gastroenterology. 1987. DOI: https://doi.org/10.1016/S0002-9270(87)80388-7
[9] Role of magnesium in the central nervous system – Magnesium Research. 2010. DOI: https://doi.org/10.1684/mrh.2010.0220
[10] Effects of magnesium supplementation on sleep quality – Journal of Research in Medical Sciences. 2012. DOI: https://doi.org/10.4103/1735-1995.104062
[11] Efficacy of magnesium in the prophylaxis of migraine – Cephalalgia. 1996. DOI: https://doi.org/10.1046/j.1468-2982.1996.1604345.x
