Magnesium plays a vital role in stabilising the neuromuscular system, relaxing muscles, regulating blood pressure, and maintaining a steady heart rhythm. It also supports nerve function and energy production.
According to Dr. Saurabh Swaraj, Senior Consultant in Internal Medicine at a private clinic in Rohini, magnesium is crucial for the production of melatonin — the hormone that regulates sleep — and for controlling the parasympathetic nervous system, which helps the body relax.
“When magnesium levels are low, people often experience poor or incomplete sleep. Chronic headaches, especially migraines, are also linked to deficiency because magnesium helps stabilise blood vessels and neurotransmitters,” he explains.
Warning Signs You Shouldn’t Ignore
Magnesium deficiency often presents with symptoms that are easy to overlook. These include:
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Frequent or chronic headaches
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Difficulty falling or staying asleep
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Muscle cramps or spasms, especially in the legs at night
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Twitching or restlessness
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Anxiety and irritability
Over time, nerves can become overly sensitive, worsening stress and emotional instability.
Who Is at Higher Risk?
Certain groups are more vulnerable to magnesium deficiency. These include:
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Individuals with diabetes
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Heavy consumers of alcohol or caffeine
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People with digestive disorders that affect nutrient absorption
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Those under prolonged stress
Chronic stress, in particular, accelerates magnesium loss from the body, creating a vicious cycle of fatigue, tension, and poor sleep.
Restoring Balance Through Diet
The good news is that magnesium levels can often be improved through dietary changes. Experts recommend incorporating magnesium-rich foods such as:
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Whole grains
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Lentils and legumes
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Almonds and other nuts
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Spinach and leafy greens
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Pumpkin seeds
Dr. Swaraj advises prioritising dietary improvements before considering supplements. “Focus on improving your food intake first. Supplements should only be taken after consulting a doctor,” he says.
Listen to Your Body
In a world driven by deadlines and digital overload, small health signals are often ignored. However, persistent headaches, restless nights, or recurring cramps may be the body’s way of signalling a nutrient imbalance.
Raising awareness about magnesium deficiency can help individuals take timely action, restore balance, and prevent more serious health complications. Paying attention to diet and stress levels may be the first step toward better overall well-being.