Midlife woman at a sunny kitchen table with magnesium-rich foods: spinach, almonds, pumpkin seeds, avocado, banana and dark chocolate

Unshrunk Journal

Signs of Magnesium Deficiency in Women Over 40

18 min read

Signs of Magnesium Deficiency in Women Over 40: What You Need to Know

Last updated: August 2026 | Reading time: 12 minutes

Here is a statistic that might surprise you: up to 80% of adults in the UK are not getting enough magnesium. And if you are a woman over 40, your risk of deficiency is even higher. Magnesium is involved in over 300 enzymatic reactions in the body — from regulating your sleep and mood to supporting bone density and muscle function. It is, quite simply, one of the most important minerals your body needs.

Yet it is also one of the most commonly overlooked.

If you have been feeling tired, wired, achy, or just not quite yourself, there is a very real chance that low magnesium is playing a role. The challenge is that the signs of deficiency are often subtle. They creep in gradually and are easy to dismiss as “just getting older” or “just stress.” But they are not inevitable — and recognising them is the first step toward feeling like yourself again.

This guide is for you if you are a woman navigating your 40s, 50s, or beyond, and you suspect something is off. We will walk through the most common signs of magnesium deficiency, explain why midlife women are particularly vulnerable, and share practical ways to support your levels through food and supplements — plus the magnesium body-mist rituals our Unshrinkables love.

You are not imagining it. And you are not alone.

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Why Magnesium Deficiency Is So Common After 40

Before we explore the signs, it helps to understand why your body is more likely to be running low on magnesium at this stage of life. It is rarely one single cause — it is usually a perfect storm of several factors converging at once.

Stress Depletes Your Reserves

When you are under stress — and let’s be honest, midlife is rarely short on it — your body burns through magnesium at an accelerated rate. Cortisol, the stress hormone, actively depletes magnesium stores. The cruel irony is that magnesium is exactly what your nervous system needs to manage stress, so you end up in a vicious cycle: stress drains magnesium, low magnesium makes you more vulnerable to stress.

Absorption Decreases with Age

Your gut’s ability to absorb magnesium naturally declines as you get older. Even if you are eating a magnesium-rich diet, your body may only be absorbing a fraction of what it once did. Changes in stomach acid levels and digestive efficiency mean that the magnesium on your plate does not always translate to magnesium in your cells.

Hormonal Changes Increase Your Needs

The hormonal shifts of perimenopause and menopause create a significantly higher demand for magnesium. Declining oestrogen levels affect how your body retains and utilises minerals, including magnesium. Your body is quite literally using more and holding onto less — a combination that makes deficiency almost inevitable without conscious effort to address it.

Modern Soil Is Depleted

The food your grandmother ate was grown in richer soil. Intensive farming practices over the past century have stripped the earth of vital minerals, meaning that today’s fruits, vegetables, and grains contain significantly less magnesium than they did even 50 years ago. You would need to eat considerably more food to get the same mineral content your grandparents received naturally.

Common Medications Can Interfere

Several medications commonly prescribed to women over 40 can deplete magnesium or interfere with its absorption. These include proton pump inhibitors (for acid reflux), certain diuretics, some blood pressure medications, and even long-term use of the contraceptive pill. If you are taking any of these, your magnesium needs may be even higher.

15 Signs of Magnesium Deficiency Every Woman Over 40 Should Recognise

Magnesium deficiency does not announce itself with a single dramatic symptom. Instead, it tends to whisper through a collection of seemingly unrelated issues. Here are 15 of the most common signs — and if you recognise several of them, it may be time to take a closer look at your magnesium levels.

1. Sleep Problems

Difficulty falling asleep, staying asleep, or waking feeling unrefreshed are among the hallmark signs of low magnesium. Magnesium helps activate the parasympathetic nervous system — the “rest and digest” mode that prepares your body for sleep. Without adequate levels, your nervous system stays in a state of low-level alertness, making it harder to wind down. If you find yourself lying awake with a racing mind or waking at 3am unable to get back to sleep, magnesium deficiency could be a contributing factor. For a deeper dive into this topic, see our guide on how to sleep better during perimenopause naturally.

2. Muscle Cramps and Tension

Those painful leg cramps that strike in the middle of the night? Persistent tightness across your shoulders and neck? Magnesium is essential for proper muscle relaxation. When levels are low, muscles can contract more easily but struggle to release, leading to cramps, spasms, and that constant sense of tension you just cannot shake.

3. Anxiety and Restlessness

If you have noticed a growing sense of unease — a feeling of being “on edge” that seems disproportionate to what is actually happening in your life — low magnesium may be involved. Magnesium helps regulate the HPA axis (your body’s central stress response system) and supports the production of calming neurotransmitters like GABA. Without enough, your nervous system can become hypersensitive and overreactive.

4. Fatigue Despite Adequate Rest

You are sleeping enough hours, but you still wake up exhausted. This kind of bone-deep tiredness that rest does not resolve is a classic sign of deficiency. Magnesium is required for ATP production — the fundamental energy currency of every cell in your body. Without it, your cells simply cannot generate energy efficiently, no matter how much sleep you get.

5. Restless Legs Syndrome

That irresistible urge to move your legs, particularly in the evening or at night, has been strongly linked to magnesium deficiency. The uncomfortable crawling, tingling, or pulling sensations can make it nearly impossible to relax. Many women find that addressing their magnesium levels significantly reduces the frequency and severity of restless legs episodes.

6. Increased Hot Flush Intensity

While hot flushes are a common feature of perimenopause and menopause, low magnesium can make them more frequent and more intense. Magnesium plays a role in thermoregulation — your body’s ability to manage its internal temperature. When levels are depleted, your body’s temperature control system becomes less stable, potentially amplifying vasomotor symptoms. Learn more in our article on whether magnesium helps with hot flushes.

7. Brain Fog and Poor Concentration

If you have been struggling to find the right word, forgetting why you walked into a room, or finding it harder to focus on tasks, do not assume it is simply age. Magnesium supports neurotransmitter function and synaptic plasticity — the brain’s ability to form and strengthen connections. Low levels can impair cognitive function, contributing to that frustrating mental cloudiness many midlife women experience.

8. Headaches and Migraines

Research consistently links magnesium deficiency with an increased frequency of headaches and migraines. Magnesium helps regulate neurotransmitter signalling and blood vessel constriction in the brain. Studies suggest that people who experience migraines tend to have lower magnesium levels than those who do not, and supplementation has been shown to reduce migraine frequency in some individuals.

9. Constipation

Magnesium helps relax the smooth muscles of the digestive tract, promoting healthy bowel movements. When levels are low, the intestines can become sluggish, leading to constipation. If you have noticed changes in your digestive regularity alongside other symptoms on this list, magnesium deficiency may be the common thread.

10. Mood Changes

Increased irritability, low mood, or emotional sensitivity that feels out of character can be connected to inadequate magnesium. This mineral is involved in the production and regulation of serotonin — your body’s “feel-good” neurotransmitter. Low magnesium can genuinely affect your emotional baseline, making everyday challenges feel more overwhelming than they otherwise would.

11. Heart Palpitations

Feeling your heart skip a beat, flutter, or pound can be alarming. While palpitations have many potential causes (and you should always discuss them with your doctor), magnesium deficiency is a well-recognised trigger. Magnesium helps maintain a steady heart rhythm by regulating the electrical signals that control cardiac muscle contraction.

12. Tingling or Numbness

Unusual tingling, numbness, or “pins and needles” sensations — particularly in the hands and feet — can indicate low magnesium. This mineral plays an important role in nerve conduction and signalling. When levels drop, nerve function can become disrupted, producing these uncomfortable sensations.

13. Weak Bones and Increased Fracture Risk

Most women know about calcium and vitamin D for bone health, but magnesium is the often-forgotten third pillar. Around 60% of your body’s magnesium is stored in your bones. It is essential for calcium absorption and for activating vitamin D — without adequate magnesium, neither can do their jobs properly. Low magnesium has been associated with decreased bone mineral density and increased fracture risk.

14. Sugar Cravings

Intense cravings for chocolate or sweets can sometimes be your body’s way of asking for magnesium. Dark chocolate is genuinely one of the richest food sources of magnesium, so there may be biological wisdom behind those cravings. However, reaching for sugary processed chocolate will not solve the underlying issue. Your body wants the mineral, not the sugar.

15. Eye Twitches

That annoying, involuntary flickering of your eyelid? It is one of the most common (and often earliest) signs of magnesium deficiency. Eye twitches are essentially tiny muscle spasms, and they occur when the small muscles around the eye cannot relax properly due to insufficient magnesium.

Testing for Magnesium Deficiency: Why It Is Not Straightforward

If you have recognised several of the signs above, your first instinct might be to ask your GP for a blood test. And while that is a reasonable starting point, there is an important caveat you need to understand.

Standard blood tests measure serum magnesium — the magnesium circulating in your blood. The problem is that this represents only about 1% of your body’s total magnesium stores. The other 99% is tucked away in your bones, muscles, and soft tissues. Your body works very hard to keep blood magnesium levels stable, often pulling from these deeper reserves to maintain the appearance of normal levels. This means you can have a “normal” blood test result while still being significantly deficient at the cellular level.

More accurate (though less commonly available) tests include:

  • Red blood cell (RBC) magnesium test — measures magnesium inside your red blood cells, giving a better picture of intracellular levels
  • Ionised magnesium test — measures the biologically active form
  • 24-hour urine test — assesses how much magnesium your body is excreting

In practice, however, your symptoms are often the most reliable indicator. If you are experiencing multiple signs from the list above, it is reasonable to assume your levels could benefit from attention — regardless of what a standard blood test shows. Many integrative health practitioners now take a “test and treat” approach, recommending magnesium supplementation based on clinical presentation rather than relying solely on blood markers.

Oral vs. Transdermal Magnesium: Understanding Your Options

Once you have decided to address your magnesium levels, the next question is how. There are two main approaches, and understanding the strengths of each will help you make the best choice for your body. For a thorough exploration of the transdermal method, read our article on what transdermal magnesium is and how it works.

Oral Magnesium Supplements

Oral supplements are the most familiar form. They come in various types — magnesium glycinate, citrate, threonate, taurate, and oxide, among others — each with different absorption rates and specific benefits. Magnesium glycinate is often recommended for sleep and anxiety, while magnesium threonate may be preferred for cognitive support. Citrate is commonly used for constipation relief.

However, oral magnesium has some well-known limitations:

  • It must pass through the digestive system, where absorption can be inconsistent
  • Higher doses often cause digestive side effects (loose stools, cramping)
  • Absorption can be affected by other foods, medications, and gut health
  • It provides systemic support but none of the sensory ritual of a body mist

Transdermal (Topical) Magnesium

Transdermal magnesium — applied directly to the skin — is a lovely ritual alongside food and oral forms. Why women love it:

  • A body mist, simply sprayed on, with nothing to swallow
  • Massage into tired muscles for a soothing ritual
  • No risk of the laxative effect associated with higher oral doses
  • A cooling, soothing feel as you massage it in
  • Easy to incorporate into existing routines (applied like any other body spray or mist)

If you'd like to bring magnesium into your routine more gently, our chloride mists are designed as a relieving self-care support rather than a fix for low levels. Because the evidence on skin absorption is still limited, a blood test and a chat with your GP is the best way to find out where you stand, especially if you take medication.

The Rescue & Balance Approach

At Unshrunk, we believe the most effective strategy combines both methods in what we call the Rescue & Balance approach. Rescue is your in-the-moment ritual: our magnesium body mists. Balance refers to our chewable gummies that work from the inside to support long-term systemic magnesium levels. Together, they give you daily internal support plus a ritual you look forward to.

Restoring Your Magnesium Levels: A Practical Guide

Start with Food

While food alone may not be sufficient to correct a deficiency, it is always the foundation. Magnesium-rich foods to include in your diet regularly:

  • Dark leafy greens — spinach, kale, Swiss chard
  • Nuts — almonds, cashews, Brazil nuts
  • Seeds — pumpkin seeds (one of the richest sources), sunflower seeds, flaxseeds
  • Dark chocolate — 70% cocoa or higher (a genuinely therapeutic excuse for chocolate)
  • Avocados
  • Legumes — black beans, chickpeas, lentils
  • Whole grains — brown rice, quinoa, oats
  • Fatty fish — salmon, mackerel

Aim for a varied diet that includes several of these foods daily. However, remember that soil depletion and reduced absorption with age mean that diet alone is often not enough for women over 40 who are already showing signs of deficiency.

Add Targeted Supplementation

Once you have optimised your diet, supplementation helps close the gap. Consider a combination approach:

  1. Magnesium body mists as a calming ritual alongside (evening wind-down, warm moments, tired muscles)
  2. Oral magnesium supplements or chewable gummies for long-term systemic support and overall balance

Start gradually and build up. Your body will tell you when it is getting what it needs — the symptoms on that list above will begin to ease.

Our Transdermal Magnesium Products: Which One Is Right for You?

We have formulated four magnesium body mists, each built around a ritual. Here is how to choose:

Product Best For Loved For When to Use
Sleep Hero Sleep & Calm Evening wind-down 30 minutes before bed — spray on arms, legs, or feet
Flame Fighter Cooling Moments Warm moments Morning and evening — spray on chest, neck, and inner wrists
Revitalise Pro Muscles & Joints Post-exercise massage After exercise or as needed — spray and massage into tired muscles
Ease Hero Muscles & Joints (an alternative option to Revitalise Pro with more cooling intensity) Cooling massage As needed — patch test first, then spray and massage into tired muscles

Sleep Hero Magnesium Mist — If sleep is your primary concern, this is your starting point. Formulated with magnesium chloride and calming botanicals, Sleep Hero is a calming evening ritual with lavender and chamomile; our Unshrinkables love it as part of their wind-down.

Flame Fighter Magnesium Mist — When hot flushes and night sweats are disrupting your quality of life, Flame Fighter is a cooling peppermint spritz for pulse points, for an instant cooling feel.

Revitalise Pro Magnesium Mist — For the aches, cramps, and tension that can make daily life uncomfortable, Revitalise Pro is made to massage into tired muscles for a cooling, soothing feel.

Ease Hero Magnesium Mist — An alternative option to Revitalise Pro with more cooling intensity. Ease Hero blends camphor, pine, wintergreen and menthol for a cooling massage ritual. It contains wintergreen, so it isn't suitable if you're allergic to aspirin or on blood thinners; patch test first.

Not sure which one you need? Many of our customers use two or more, depending on their rituals. They are designed to work beautifully together.

Complete the picture with Meno Guard Chewable Gummies — Our delicious chewable gummies provide the Balance half of the equation, supporting your magnesium levels from the inside with a carefully formulated blend designed specifically for women navigating midlife changes. Pair them with any of our topical mists for a comprehensive Rescue & Balance strategy.

Frequently Asked Questions

How much magnesium do I need daily?

The UK recommended daily intake for women is 270mg per day. However, many integrative health practitioners suggest that women over 40 — particularly those experiencing perimenopause or menopause symptoms — may benefit from 300–400mg or more. Food and oral supplements are how you reach this intake; we don't count mists towards it, because the science on how much magnesium passes through the skin is still young. Your GP can help you work out what's right for you.

Can you have too much magnesium from topical application?

Our mists are formulated to help you feel at ease, rather than as a way to dose magnesium. If you are concerned about your levels or on medication, always check with your GP or healthcare specialist. Some people notice a mild tingle, which usually fades.

How long does it take to correct a magnesium deficiency?

This depends on how depleted your levels are and which methods you use. With food and oral supplements, it typically takes several weeks to a few months of consistent intake, and your GP can advise on testing. Mists are a lovely ritual alongside, but we don't claim they correct a deficiency. The key is consistency — magnesium is not a one-off fix but an ongoing nutritional need, particularly during midlife.

Are there any interactions I should be aware of?

If you are concerned about your levels or on medication (for example for heart conditions, kidney disease, or antibiotics), always consult your GP or healthcare specialist before starting any new supplement or mist. Individual circumstances vary.

Why do I feel a tingle when I apply magnesium spray?

Some people notice a mild tingle, which usually fades. If you're sensitive, try the soles of your feet or apply after moisturiser.

Take the First Step: Choose Your Rescue Ritual

If you have recognised yourself in several of the signs above, the most important thing is to start. You do not need to overhaul your entire life — just begin with the moment you'd most like a ritual for:

Then, for long-term systemic support, add Meno Guard Chewable Gummies to your daily routine. This Rescue & Balance combination gives you an in-the-moment ritual (our mists) plus daily internal support (gummies).

FREE 5-DAY GUIDED JOURNAL

The 5-Day Midlife Magnesium Reset

Tired but wired at 3am? Hitting the biscuit tin by 4pm? Give us five days: one bite-size bit of science, two honest journal prompts and a quick checklist a day, straight to your inbox. No overhauls, no guilt.

By signing up you agree to receive emails from Unshrunk. Unsubscribe any time.

Keep Learning

This article is part of our ongoing series helping women navigate midlife with confidence and evidence-based solutions. Continue your reading with these related guides:

Your body is not failing you — it is asking for what it needs. Magnesium deficiency is incredibly common, entirely addressable, and you deserve to feel like yourself again. Whether you start with a simple dietary change, a magnesium mist ritual, or a full Rescue & Balance approach, every step you take is a step toward feeling better.

You have got this.

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