Three signs you may have a magnesium deficiency — and when to take supplements

Magnesium is one of the body's most essential micronutrients, playing a vital role in maintaining nervous system health and supporting overall well-being.

Yet because most people focus on macronutrients when managing their diet, magnesium deficiency is far from uncommon — and supplementation may become necessary when levels drop too low.

In an Instagram post on Saturday, Deepsikha Jain — nutritionist, MSc Global Public Health Nutrition UK, and National Diabetes Educator — outlined three warning signs that may indicate a magnesium deficiency, urging people to seek prompt medical advice if they recognise them.

Three signs of magnesium deficiency

1. Anxiety

The first potential indicator is anxiety. Magnesium plays a key role in supporting the production of GABA (gamma-aminobutyric acid), a neurotransmitter responsible for promoting a sense of calm and relaxation.

As Deepsikha explained: "Having magnesium in the body is responsible for a neurotransmitter called GABA (gamma-aminobutyric acid) that is actually responsible for making you feel much more relaxed."

When magnesium levels are depleted, this calming mechanism becomes compromised, which can manifest as elevated heart palpitations, heightened anxiety, and even panic attacks.

2. Muscle cramps

Magnesium is integral to the regulation of muscle contractions. Persistent muscle cramps or a recurring tingling sensation in the muscles may therefore signal that the body is not receiving sufficient magnesium, the nutritionist noted.

3. Migraines

Frequent migraines may also point to a magnesium shortfall. Deepsikha explained that this connection stems from the mineral's central role in the body: "Magnesium is super important in nerve function and blood vessel regulation."

She advised anyone experiencing these three signs to seek medical guidance without delay: "So if you have these signs, please make sure you consult a doctor and get started with a good magnesium supplement and eat a magnesium-rich diet."

The best time to take magnesium supplements

Timing also matters when it comes to supplementation. Florida-based neuroscientist Robert WB Love addressed this in an Instagram post on 15 January.

He highlighted that magnesium competes with calcium and iron for absorption in the body, and therefore should not be taken alongside calcium-rich or iron-rich foods, or their respective supplements.

On his preferred approach, Robert said: "I like to take my magnesium first thing in the morning on an empty stomach. You can also take magnesium before bed.

"A lot of people like magnesium glycate, magnesium threonate, magnesium toureate before bed. They're calming and relaxing."

Whilst there is no strict rule about timing, taking magnesium with food does reduce how efficiently it is absorbed into the bloodstream.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.