Magnesium is one of the most important minerals in the human body. It contributes to hundreds of biochemical processes and yet deficiency is far more common than most people realise. If you have been feeling unusually tired, experiencing muscle tension, or struggling to switch off at night, low magnesium levels may be a contributing factor worth understanding.

This guide covers what magnesium actually does, how to recognise the signs of deficiency, what causes levels to drop, and how to address it through diet and supplementation.

What Does Magnesium Do in the Body?

Magnesium contributes to normal energy yielding metabolism, meaning it plays a role in how your body converts food into usable energy. It contributes to normal functioning of the nervous system and normal muscle function. It also contributes to the maintenance of normal bones and teeth, normal protein synthesis, and the reduction of tiredness and fatigue.

It is involved in over 300 enzymatic reactions in the human body. Very few minerals carry that level of responsibility across so many systems simultaneously. When magnesium levels are adequate, these systems operate normally. When levels fall below what the body needs, the effects can be felt across multiple areas of health at the same time.

How Common Is Magnesium Deficiency in the UK?

More common than most people expect. Studies suggest that a significant proportion of the UK adult population does not meet the recommended daily intake of magnesium through diet alone. The reasons for this are structural rather than personal.

Modern agricultural practices have reduced the magnesium content of soil over decades, which means that even a diet rich in vegetables and whole grains delivers less magnesium than the same diet would have provided a generation ago. Highly processed foods, which make up a large proportion of the average UK diet, are stripped of magnesium during processing. Certain lifestyle factors further deplete levels.

The result is that many people are running at suboptimal magnesium levels without realising it, because the signs are gradual and easy to attribute to other causes.

Signs That Your Magnesium Levels May Be Low

Magnesium deficiency does not present as one obvious symptom. It tends to show up across multiple systems simultaneously, which is part of why it is frequently missed or attributed to stress, poor sleep, or general busyness.

Signs that may be associated with low magnesium levels include:

Persistent tiredness and fatigue that does not resolve with adequate sleep. Magnesium contributes to normal energy yielding metabolism and the reduction of tiredness and fatigue, so levels that are consistently low can affect how energised you feel throughout the day.

Muscle tension, cramps, or twitching. Magnesium contributes to normal muscle function. Low levels can affect how muscles contract and relax, which may manifest as cramps, spasms, or a general sense of physical tension.

Difficulty winding down in the evening. Magnesium contributes to normal functioning of the nervous system. When the nervous system is not adequately supported, the transition from alertness to calm can become harder.

Difficulty concentrating or a sense of mental fogginess. Again related to nervous system function, which magnesium supports as part of its normal role in the body.

Low mood or heightened sensitivity to stress. Magnesium contributes to normal psychological function, which is an authorised health claim recognised by the GB Nutrition and Health Claims Register.

It is important to be clear: these signs are non specific. They can be caused by many different factors and experiencing them does not confirm magnesium deficiency. The only way to confirm deficiency is through a blood test with your GP. If you are concerned about your levels, speak to a healthcare professional.

What Causes Magnesium Levels to Drop?

Several factors can contribute to lower magnesium levels over time.

Diet: a diet low in magnesium rich foods is the most common cause. Ultra processed foods, refined grains, and diets low in green vegetables, legumes, and nuts tend to deliver less magnesium than the body needs.

High stress: the body uses magnesium at a faster rate during periods of physical or psychological stress. This creates a cycle where stress depletes magnesium and lower magnesium makes it harder to manage stress effectively.

Intense exercise: physical activity increases magnesium loss through sweat. Those who train regularly have higher magnesium requirements than sedentary individuals.

Caffeine and alcohol consumption: both increase urinary excretion of magnesium, meaning the body loses more of it than usual.

Certain medications: some medications including diuretics, proton pump inhibitors, and certain antibiotics can reduce magnesium absorption or increase excretion. Always speak to your GP if you are concerned about interactions.

Digestive conditions: conditions that affect nutrient absorption in the gut can reduce how much magnesium the body is able to absorb from food and supplements.

Ramadan fasting: during the blessed month of Ramadan, the eating window is compressed and dietary intake is concentrated into suhoor and iftar. For those who do not prioritise magnesium rich foods during these meals, levels can decline over the course of the month. Maintaining adequate magnesium intake during Ramadan supports normal energy yielding metabolism and normal muscle function throughout the fasting day.

Foods Rich in Magnesium

Before considering supplementation, it is worth understanding which foods deliver meaningful amounts of magnesium. The best dietary sources include:

Dark leafy greens: spinach, kale, and Swiss chard are among the richest plant sources of magnesium. A serving of cooked spinach delivers a meaningful contribution toward the daily requirement.

Nuts and seeds: pumpkin seeds, almonds, cashews, and sunflower seeds are all good sources. A small handful of pumpkin seeds delivers a notable magnesium contribution.

Legumes: lentils, chickpeas, and black beans are all magnesium rich and a staple in many British Muslim households.

Whole grains: brown rice, quinoa, and wholemeal bread deliver more magnesium than their refined counterparts.

Dark chocolate: with a minimum of 70% cocoa content, dark chocolate is a surprisingly good magnesium source.

Avocado: a useful magnesium source that also delivers healthy fats and potassium.

Fish: mackerel, salmon, and other oily fish contribute to magnesium intake alongside their omega 3 content.

Maintaining a diet rich in these foods is the foundation. Supplementation works alongside a good diet, not instead of it.

When to Consider a Magnesium Supplement

Diet comes first. If your diet is consistently rich in the foods listed above and your lifestyle is broadly healthy, your magnesium intake may well be adequate.

Supplementation becomes worth considering when dietary intake is consistently low, when lifestyle factors such as high stress or intense training increase requirements beyond what diet alone can meet, or when you want a reliable, consistent daily contribution to magnesium intake regardless of day to day dietary variation.

During Ramadan specifically, a magnesium supplement taken at suhoor or iftar can support consistent intake during a month when dietary patterns change significantly.

What to Look For in a Magnesium Supplement

Not all magnesium supplements are equal. Three things matter most.

Form: magnesium citrate is one of the most bioavailable forms available, meaning your body absorbs it efficiently. Magnesium oxide has much lower bioavailability despite often appearing in higher milligram doses on the label. Higher numbers do not mean better absorption.

Halal status: as covered in detail in our guide to halal magnesium supplements, the active ingredient is rarely the halal risk. The capsule shell, binders, and excipients are where most supplements fail halal compliance. Look for pectin based gummies or HPMC vegetable capsules with fully disclosed ingredients and halal certification covering the finished product.

Dose: the UK recommended intake for magnesium is 300mg per day for men and 270mg per day for women. A supplement providing 300mg of magnesium citrate at 80% of the Nutrient Reference Value is a well positioned daily dose for most adults.

SHUKR Magnesium and Vitamin B6 Gummies provide 300mg of highly bioavailable magnesium citrate combined with 1.4mg of vitamin B6 per serving. Pectin based, halal certified, no fillers, no binders, no artificial additives. A full 30 day supply in each bottle.

You can find them here: SHUKR Magnesium and Vitamin B6 Gummies.

Frequently Asked Questions

What are the main signs of magnesium deficiency?

Signs that may be associated with low magnesium levels include persistent tiredness and fatigue, muscle tension or cramps, difficulty winding down in the evening, difficulty concentrating, and low mood. These signs are non specific and can have many causes. Speak to your GP if you are concerned about your magnesium levels.

How do I know if I am magnesium deficient?

The only reliable way to confirm magnesium deficiency is through a blood test with your GP. Serum magnesium testing is widely available and can give you a clear picture of your current levels. If you are experiencing multiple signs associated with low magnesium, it is worth raising with your doctor.

Can I get enough magnesium from food alone?

For many people, yes. A diet rich in dark leafy greens, nuts, seeds, legumes, and whole grains can deliver adequate magnesium. However modern agricultural practices have reduced the magnesium content of many foods, and certain lifestyle factors increase requirements above what diet alone can reliably meet. Supplementation can provide a consistent daily contribution alongside a good diet.

Is magnesium safe to take every day?

Magnesium supplements are generally well tolerated at recommended doses. Always follow the dosage guidance on the product label and speak to your GP if you are taking medications or have an existing health condition. Do not exceed the recommended daily dose.

Which form of magnesium is best?

Magnesium citrate is one of the most bioavailable and well tolerated forms for daily supplementation. It is absorbed efficiently and is gentle on the digestive system. Magnesium glycinate is another well absorbed option. Magnesium oxide has significantly lower bioavailability and is generally considered less effective as a daily supplement despite appearing in high doses on many lower cost products.

Is magnesium halal?

Magnesium as a mineral is inherently halal. The halal compliance question in magnesium supplements relates to the delivery format and excipients rather than the magnesium itself. Capsules made from porcine gelatine, animal derived binders, and non halal processing aids are the risk areas to check. Look for halal certified finished products with fully disclosed ingredients.

Last updated: June 2026