A number of years ago, I had a twitching eyelid. Constantly. For months.
It wasn’t painful, but it was relentless—like this little reminder that something was off in my body. I’d asked everyone at work about it, including multiple doctors, and no one had any answers. It wasn’t until I was away on a trip and chatting with a naturopath that she told me I was likely magnesium deficient.
On her recommendation, I picked up a magnesium powder and started taking it when I got home. Within a few doses, that twitch—my very annoying, very persistent companion—finally disappeared.
That moment was my first real experience with naturopathy and supplementation. And I’ve been obsessed with magnesium ever since.
What Does Magnesium Do in the Body?
Magnesium is involved in over 300 enzyme systems in the body. It supports:
-
– Muscle and nerve function
-
– Blood pressure and blood sugar control
-
– Bone strength
-
– Neurotransmitter production (like serotonin and dopamine)
But one of its most powerful roles? Nervous system regulation and stress support.
When stress increases, we lose more magnesium in our urine. And when magnesium levels drop, we become even more sensitive to stress. It’s a vicious cycle—one that many of us are stuck in without realising it.
When you look at the symptoms of magnesium deficiency and the symptoms of chronic stress side by side, the overlap is striking—things like fatigue, irritability, poor sleep, anxiety, muscle tension, and headaches appear in both. This isn’t just coincidence. It’s a strong reminder that when the nervous system is under pressure, magnesium is both part of the problem and potentially part of the solution.
Magnesium and the HPA Axis: Regulating the Stress Response
The hypothalamic-pituitary-adrenal (HPA) axis is our body’s main stress response system. It controls the release of cortisol, your primary stress hormone. When working well, it helps you respond to challenges and bounce back from stress. But when dysregulated—often from chronic stress—it can lead to anxiety, poor sleep, low mood, and inflammation.
This is where magnesium really comes into its own.
Magnesium helps calm overactive neurons in the hypothalamus (the H in HPA), helping prevent constant cortisol release. Deficiency can increase stress sensitivity, while supplementation buffers the effects of stress by lowering cortisol output and reducing perceived stress.
✅ A 2017 systematic review in Nutrients found that magnesium supplementation reduced subjective anxiety and supported cortisol regulation through its effects on the HPA axis and neurotransmitter systems.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5452159/
This helps explain why magnesium is often so effective for people dealing with anxiety, overwhelm, or burnout- it’s working not just on the surface symptoms but at the level of the body’s core stress system.
What the Research Says About Magnesium and Stress
Magnesium supports the nervous system in several key ways:
-
– Boosts GABA, the brain’s main calming neurotransmitter
-
– Modulates glutamate activity through NMDA receptors (calming the brain)
-
– Helps switch the body out of “fight, flight or freeze” and back into “rest and digest”
📚 A 2020 study showed that magnesium supplementation improved sleep, mood, and stress resilience:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7352515/
In short, magnesium is not just calming—you could say it’s the nervous system’s backstage crew, making sure everything else functions smoothly.
Why Is Magnesium Deficiency So Common?
Here’s what most people don’t realise—your standard blood test won’t show a deficiency, because only 1% of your body’s magnesium is in the blood. Most is stored in bones, muscles, and tissues.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
Here are some of the most common reasons your magnesium levels might be lower than they should be:
Disruptors of Absorption & Metabolism:
- – Diets low in green leafy vegetables, wholegrains, legumes, and nuts
- – Inadequate intake or absorption of co-factors- vitamin D, vitamin B6, and selenium
- – High caffeine or alcohol consumption
- – Excessive calcium intake, excessive phytates, saturated fats, phosphate, sodium and excessive protein intake
- – Medications like PPIs, antacids (Gaviscon, Mylanta), oral contraceptives, steroids, antifungals, and diuretics
Increased Magnesium Loss:
- – Stress (raises cortisol, which increases magnesium excretion)
- – Excess sweating (hello, sportspeople!)
- – Diarrhoea, vomiting, or gut issues like IBS, coeliac disease, IBD, pancreatitis
- – Diabetes and insulin resistance
- – Hormonal shifts (elevated oestrogen, menstrual changes, pregnancy)
- – Medications: Aminoglycoside antibiotics, antifungals (amphotericin B), Digoxin, Azathioprine, Cyclosporine, Tacrolimus, Loop and thiazide diuretics, Platinum derivative medications, Steroid medications, Oral Contraceptives, macrolide antibiotics
Health Conditions Associated with Increased Demands:
- – Anxiety, depression, ADHD
- – Asthma
- – Fibromyalgia, muscle cramps or twitches
- – Cardiovascular conditions (arrhythmia, atherosclerosis, congestive cardiac failure or recent cardiovascular events)
- – Sleep disturbances and fatigue
- – Osteoporosis
- – PMS/PMDD
- – Thyroid disorders
If any of these resonate, there’s a good chance your magnesium needs are higher than what you’re getting from food alone.
Symptoms of Magnesium Deficiency
https://pubmed.ncbi.nlm.nih.gov/26773023/
You may not know you’re deficient until symptoms begin to pile up. Common signs include:
- – Muscle cramps or twitching
- – Anxiety or overwhelm
- – Poor sleep or trouble staying asleep
- – Headaches or migraines
- – Fatigue or low energy
- – Palpitations
- – PMS, especially irritability and cramps
Which Magnesium Is Best?
Choosing the right form matters:
- – Magnesium glycinate – best for anxiety, stress, and sleep. Gentle on the gut.
-
– Magnesium citrate – good for constipation, also beneficial for anxiety, stress and sleep.
-
– Magnesium threonate – targets the brain directly. Emerging research supports use for cognitive health and anxiety.
-
– Magnesium oxide – poorly absorbed but often used for constipation due to strong laxative effect.
💡 Tip: I find that powders tend to be absorbed better than tablets. Spreading your dose throughout the day can improve absorption and reduce the risk of gastrointestinal side-effects.
Final Thoughts
If you’re dealing with anxiety, low mood, sleep issues, fatigue, or even something as seemingly random as a twitching eyelid—don’t underestimate magnesium.
For me, it was the first step in my naturopathic journey. And it might just be the nudge your body’s been asking for too.
If you’re curious whether magnesium might be right for you, or you’re already taking it but not sure if it’s the right form or dose, feel free to reach out. As always, it’s best to work with a qualified practitioner to tailor treatment to your individual needs.
Because sometimes, the smallest shifts can make the biggest difference.
