Feeling Tired or Stressed? You Could Be Low on Magnesium.

Health and Wellbeing coach Francesca Lilleystone writes her weekly column in the Havering Daily.

Magnesium is one of the most essential minerals in the human body, yet it is also one of the most commonly overlooked. It plays a role in hundreds of biochemical reactions and is vital for everything from muscle function and energy production to sleep quality and mental wellbeing. Despite this, many people are unknowingly deficient, largely due to modern diets, stress, and depleted soils.

One of magnesium’s most important roles is in energy production. Every cell in the body relies on magnesium to activate ATP, the molecule that provides energy for daily function. Without enough magnesium, people often feel fatigued, sluggish, or unable to concentrate, even if they are getting enough sleep.

Magnesium is also crucial for muscle and nerve function. It helps muscles contract and relax properly, which is why low levels are often linked to cramps, spasms, twitching, and restless legs. Athletes, physically active people, and older adults are particularly prone to magnesium depletion due to increased demand and loss through sweat.

The mineral plays a major role in supporting the nervous system and calming the body. Magnesium helps regulate neurotransmitters that influence mood and stress levels, and it supports the parasympathetic nervous system, which allows the body to relax. This is why magnesium is often associated with reduced anxiety, improved resilience to stress, and better sleep quality. Many people find that adequate magnesium intake helps them fall asleep more easily and experience deeper, more restorative rest.

Heart health is another key area where magnesium is important. It helps maintain a steady heartbeat, supports healthy blood pressure, and assists in regulating calcium and potassium levels in the heart muscle. Low magnesium levels have been linked to irregular heart rhythms and increased cardiovascular risk, making it especially important as we age.

Magnesium is also vital for bone health. While calcium often gets the attention, magnesium is needed to convert vitamin D into its active form and to help calcium be properly absorbed and utilised by the bones. Without sufficient magnesium, bones can become weaker over time, even if calcium intake appears adequate.

Blood sugar regulation is another important function. Magnesium helps improve insulin sensitivity and supports healthy glucose metabolism. Research has shown that people with lower magnesium levels are more likely to develop insulin resistance and type 2 diabetes, while adequate intake may help reduce that risk.

Digestive health can also benefit from magnesium. Certain forms support bowel regularity by helping relax the muscles of the digestive tract and drawing water into the intestines. For many people, magnesium can gently support digestion without harsh laxative effects when taken appropriately.

Despite its importance, magnesium deficiency is common. Processed foods, high sugar intake, excess caffeine and alcohol, chronic stress, and some medications all increase magnesium loss. Even people who eat a relatively healthy diet may fall short, as modern farming practices have reduced the magnesium content of many foods.

Magnesium can be obtained from foods such as leafy green vegetables, nuts, seeds, whole grains, legumes, and dark chocolate. However, supplementation can be helpful for those with higher needs or ongoing symptoms. Different forms of magnesium serve different purposes, with some being better for relaxation and sleep, others for muscle support or digestion.

As with any supplement, it is important to choose a quality product and consider individual needs. Magnesium is generally well tolerated, but excessive intake can cause digestive upset, and those with kidney conditions should always seek medical advice before supplementing.

In a world where stress is high and nutritional demands are greater than ever, magnesium remains one of the most important yet underappreciated minerals for overall health and wellbeing. Supporting magnesium levels can have wide-reaching benefits, helping the body function more smoothly, calmly, and efficiently from the inside out.

Magnesium is found in:

Nuts and seeds:

• Almonds, cashews, peanuts, pumpkin seeds, sunflower seeds

Whole grains:

• Brown rice, quinoa, oats, whole wheat, barley

Legumes:

• Black beans, kidney beans, chickpeas, lentils, soybeans

Leafy green vegetables:

• Spinach, Swiss chard, kale, broccoli

Fruits:

• Bananas, avocados, figs

Fish and seafood:

• Mackerel, salmon, halibut, tuna

Dairy and alternatives:

• Milk, yogurt, fortified plant milks

Dark chocolate:

• Choose 70% cocoa or higher for the best magnesium content

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