Magnesium is one of those minerals that quietly runs the show in your body. It's involved in over 300 enzyme reactions, everything from muscle function to energy production to how your nervous system calms itself down. And yet it's one of the most common shortfalls we see, even in people who are eating well and trying to do everything right.
Part of the problem is that our soil doesn't hold onto minerals the way it used to, so even a diet full of vegetables doesn't guarantee the magnesium levels it might have decades ago. Add in coffee, stress, and sweating from exercise, all of which deplete magnesium, and it's easy to end up running low without realizing it.
Here are five signs worth paying attention to:
- Muscle cramps or twitches, especially in the calves or eyelids
- Trouble sleeping or restless nights, even when you're tired
- Headaches that seem to show up without any clear trigger
- Constant fatigue that coffee doesn't quite fix
- Feeling more wound up or reactive to stress than usual
None of these mean much on their own. A twitchy eyelid happens to everyone once in a while. But when you start noticing a few of these together, especially if they've become your normal, it's worth taking a closer look.
The good news is this is one of the more fixable pieces of feeling better. Start by paying attention to how much magnesium-rich food you're actually eating, things like leafy greens, pumpkin seeds, almonds, and dark chocolate. Prioritize sleep, since your body does a lot of its magnesium regulation overnight. And if you're curious whether supplementing makes sense for you, that's a conversation worth having with a provider rather than guessing on your own, since the right form and dose really does depend on the person.
Small mineral, big impact. It's one of the first places I look when someone tells me they're doing everything right and still feel exhausted.