Magnesium might not be the flashiest nutrient out there, but it plays a huge role in how you feel both physically, mentally, and hormonally. And here’s the surprising part: many of us, especially women, aren’t getting enough of it.
I didn’t always pay attention to magnesium. It wasn’t until I started struggling with poor sleep and muscle cramps & twitches that I began looking into what my body might be missing. That’s when magnesium kept coming up. And the more I learned, the more it made sense.
Why magnesium matters (more than you might think)
Magnesium is involved in over 300 enzymatic reactions in your body. That means it affects everything from how your muscles function to how well you sleep, how you respond to stress, and even how your hormones behave throughout your cycle.
Some of magnesium’s most important functions include:
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Supporting nervous system balance
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Helping muscles relax (including your uterus!)
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Regulating energy production
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Modulating hormone levels and neurotransmitters
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Improving sleep quality and stress resilience
Signs your body might be low on magnesium
Magnesium deficiency doesn’t always scream at you, it often whispers. Here are some of the most common signs:
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Muscle cramps and twitches
Ever get that annoying eye twitch or wake up with calf cramps? That could be your muscles crying out for magnesium. -
Fatigue and low energy
Magnesium is essential for ATP production (your cells’ energy currency). Without enough of it, you can feel drained even if you're sleeping well. -
Poor sleep
Trouble falling or staying asleep? Magnesium helps regulate melatonin and calm the nervous system, making it easier to rest. -
Headaches or migraines
Research shows that low magnesium levels are associated with both tension headaches and menstrual migraines. -
Anxiety, irritability, and PMS
Magnesium influences key mood-regulating neurotransmitters like GABA and serotonin. It’s not uncommon for women with PMS to have lower magnesium levels. -
Cravings for chocolate or salty snacks
That late-night chocolate craving? It might be your body’s way of asking for magnesium—cacao is actually a great source.
Who's most at risk?
Certain lifestyles, habits, or health conditions can make magnesium deficiency more likely:
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You’re stressed (mental or physical stress burns through magnesium fast)
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You exercise intensely or sweat a lot
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You take birth control pills or have heavy periods
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You have gut issues like IBS or celiac
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You rely on processed or low-nutrient foods
How to increase your magnesium levels
Magnesium-rich foods include:
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Dark leafy greens (spinach, kale)
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Pumpkin seeds, almonds, and sunflower seeds
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Whole grains
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Beans and lentils
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Dark chocolate (the good kind—at least 70% cacao!)
Still, many women struggle to get enough from diet alone, especially during stressful phases or times of hormonal imbalance. That’s where a magnesium supplement can really help.
Bottom line: listen to your body
If you see yourself in several of the symptoms above, it might be time to take magnesium more seriously. While a blood test can sometimes help, it’s also about tuning into how you feel. Your body is always trying to tell you what it needs, sometimes we just need to listen a bit more closely.
