Magnesium has become one of the most talked-about minerals in the past year, with Google searches for “how does magnesium help the body?” rising by 170 per cent in the past month alone. Playing a role in over 300 of the body’s essential biochemical reactions (including energy, blood glucose, heart health and muscle and nerve function), it’s also crucial for protein synthesis, making it an indispensable nutrient for overall wellbeing. (1,2) 

Despite its importance, studies suggest that a significant number of UK adults may be deficient. And when levels are low, our bodies often tell us. (3) 

Symptoms of magnesium deficiency can vary widely, and  include nausea, vomiting, loss of appetite, tingling or numbness in the hands and feet, headaches and constipation. Below, however, are three of the most common and noticeable signs to be aware of. If you suspect a deficiency, it’s always best to consult a healthcare professional. A blood test is typically required for an accurate diagnosis, as symptoms alone can be misleading. 

The sign: Muscle twitches, cramps or spasm  

Magnesium is essential for healthy muscle contraction and relaxation. It works by balancing calcium flow in and out of muscle cells – too much calcium can cause muscles to contract excessively or remain tense too long, which can potentially lead to painful cramps or spasms. (4) 

For those who exercise regularly and experience delayed onset muscle soreness (or DOMS), magnesium can be especially beneficial. Supplementing with it may help reduce inflammation, support muscle repair and ease stiffness – ultimately accelerating recovery and helping you get back to your normal routine, quicker. (5) 

The sign: Poor mood  

Magnesium isn’t just crucial for physical health, but for mental wellbeing too, thanks to its essential role in healthy nerve signalling and neurotransmitter activity. Research increasingly highlights its importance in supporting emotional balance and resilience. (6) 

There are a few reasons for this. First, magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body’s stress response and manages the release of cortisol. When our levels are low, the body may become more reactive to stress, making us feel anxious and/or overwhelmed. 

The second is that magnesium supports the production and function of key neurotransmitters, such as serotonin and GABA, both of which are known for their roles in mood, relaxation and motivation. In fact, studies have shown that magnesium supplementation (typically 125-300mg with each meal) can rapidly improve symptoms of major depression within as little as seven days. (7)