Feeling tired, experiencing muscle cramps or finding it difficult to relax? Your diet may be one area worth looking at. Magnesium is an essential mineral that your body needs every day. It supports many important functions, including normal muscle and nerve function, energy metabolism and bone health. Although magnesium is naturally found in many foods, some people may not get enough through their diet.

Why Is Magnesium Important?

Magnesium is involved in more than 600 enzyme systems in the body. It contributes to protein synthesis, muscle and nerve function, energy metabolism and other important physiological processes. Good food sources include nuts, seeds, legumes, whole grains and green leafy vegetables. Because magnesium is involved in so many processes, maintaining an adequate intake is an important part of a balanced diet. However, experiencing symptoms associated with magnesium deficiency does not necessarily mean that you are deficient, as many of these symptoms can have other causes. Symptomatic magnesium deficiency is relatively uncommon in otherwise healthy people.

7 Possible Signs of Magnesium Deficiency

1. Muscle Cramps or Spasms

Muscle cramps and spasms can occur when magnesium levels are significantly low. Magnesium contributes to normal muscle and nerve function, and more severe deficiency can cause muscle contractions and cramps. However, muscle cramps have many possible causes and do not automatically indicate magnesium deficiency.

2. Muscle Weakness

Magnesium deficiency may be associated with muscle weakness, particularly when deficiency becomes more significant. Persistent or unexplained weakness should be discussed with a healthcare professional, as it can have many possible causes.

3. Abnormal Heart Rhythm

Magnesium contributes to normal muscle and nerve function, including the normal functioning of the heart. Severe magnesium deficiency can affect heart rhythm and may be associated with arrhythmias. If you experience unusual palpitations or an irregular heartbeat, seek medical advice promptly.

4. Muscle Tension

Magnesium contributes to normal muscle and nerve function. Maintaining adequate magnesium intake can therefore be part of a balanced approach to supporting muscle health, particularly alongside regular exercise, sufficient hydration and a nutritious diet. However, muscle tension or tightness alone does not necessarily indicate magnesium deficiency.

5. Fatigue and Low Energy

Fatigue can be an early symptom of magnesium deficiency. Magnesium is involved in energy metabolism, so getting enough is important for normal energy production. If you frequently feel tired, consider your overall lifestyle, including sleep, stress, diet and physical activity, rather than assuming magnesium is the only factor.

6. Numbness or Tingling

More significant magnesium deficiency can be associated with neurological symptoms such as numbness and tingling. However, these symptoms can occur for many other reasons, so persistent symptoms should be assessed by a healthcare professional rather than self-treated with supplements.

7. Reduced Appetite or Nausea

Loss of appetite, nausea and vomiting can occur with magnesium deficiency, particularly as deficiency becomes more severe. These symptoms are not specific to magnesium, however, and may be caused by many different health or dietary factors.

Consider a Magnesium Supplement

If your diet does not provide enough magnesium, a supplement may provide additional nutritional support. Magnesium supplements are available in different forms, including magnesium bisglycinate, glycinate, citrate and amino acid chelate.

When choosing a magnesium supplement, consider the form of magnesium, the amount of elemental magnesium provided and your individual nutritional needs. If you take medication or have an underlying health condition, speak with a healthcare professional before taking magnesium supplements.

It is also important not to assume that more is better. For adults, the NIH sets a tolerable upper intake level of 350 mg per day for magnesium from supplements and medications, excluding magnesium naturally present in food. Higher supplemental amounts may cause gastrointestinal side effects such as diarrhoea, nausea and abdominal cramping.

Explore Herbs of Gold Magnesium

Herbs of Gold Magnesium Forte provides 220 mg of elemental magnesium per tablet from multiple forms, including magnesium amino acid chelate, citrate, glycinate and orotate. It is formulated to support normal muscle function, energy production, nervous system function and bone health.

For those who prefer a magnesium bisglycinate formula, Herbs of Gold Magnesium Bisglycinate+ provides 150 mg of magnesium per tablet, together with L-theanine, vitamin B2 and CoQ10. It is formulated to support muscle function, recovery, relaxation and energy production.

Frequently Asked Questions (FAQs)

1. Who may benefit from a magnesium supplement?
   Magnesium supplements can help people dealing with stress, poor sleep, muscle cramps, headaches, fatigue, or those who are very active.
   
   
2. Is it safe to take magnesium long term?
   Yes, magnesium is generally safe when taken as directed. People with kidney issues or who take very high doses should check with a healthcare professional.
   
   
3. What should I look for in a magnesium supplement?
   Choose organic, well-absorbed forms like magnesium citrate or glycinate from reputable brands to ensure you get the most benefit.
   
   
4. Can I get enough magnesium from food alone?
   Foods like leafy greens, nuts, seeds, and whole grains contain magnesium, but many people don’t get enough through diet alone, especially under stress or high activity, so supplementation can help.
   
   
5. When is the best time to take magnesium?
   For sleep support, take it in the evening. For energy or post-workout recovery, take it in the morning or after exercise. Regular daily use is more important than exact timing.

References

1. National Institutes of Health, Office of Dietary Supplements (NIH ODS). Magnesium – Health Professional Fact Sheet. Updated 2025. NIH ODS: Magnesium – Health Professional Fact Sheet
2. National Institutes of Health, Office of Dietary Supplements (NIH ODS). Magnesium – Consumer Fact Sheet. NIH ODS: Magnesium – Consumer
3. Merck Manual Professional Edition. Hypomagnesemia. Reviewed June 2025. Merck Manual: Hypomagnesemia
4. National Institutes of Health, Office of Dietary Supplements. The Scoop – Magnesium.