Tired all the time? Let’s talk about Magnesium.

Feeling tired all the time doesn’t necessarily mean something is “wrong,” but it can be a sign that your body needs a little extra support.

Magnesium plays a key role in energy production, and for some people, it can be the missing piece of the puzzle that helps you to feel more energised throughout the day.

In this blog post, we’ll explore what magnesium actually is, how it affects energy levels, when your needs might be higher, and how you can include it in your diet.

What is magnesium?

Magnesium is an essential mineral found in our bones and soft tissue. It is responsible for over 300 biochemical reactions, including helping to maintain normal nerve and muscle function, keeping the heart beat steady, helping bones remain strong and supporting a healthy immune system. So overall it's one pretty important mineral.

The reason why magnesium is involved in so many different processes in the body is because it acts like a helper or “activator” inside the body.

In our cells magnesium is needed to activate hundreds of enzymes, and these enzymes are what allow processes to happen in the body. Without magnesium, many of these reactions either slow down or don’t work efficiently.

How does magnesium support your energy?

One of the most important roles magnesium plays in the body is in energy production, specifically through its involvement with a molecule called ATP. ATP is the body’s main energy currency, it’s what fuels everything from muscle movement to brain function, so without it, energy production simply wouldn’t happen.

However, ATP on its own isn’t very useful. It needs magnesium to bind to it before the body can recognise it and use it properly. In simple terms, magnesium helps “activate” energy at a cellular level, allowing the body to access and use the energy it produces.

Magnesium also helps the body use energy more efficiently. It supports normal muscle function, helping muscles contract and relax without unnecessary tension that can drain energy over time. 

Magnesium also plays a role in nervous system regulation and blood sugar balance, both of which influence how steady or depleted our energy levels feel throughout the day. This helps the body maintain a more consistent, sustainable energy rather than short bursts followed by crashes.

When you might need more magnesium in your diet 

How much magnesium you need isn’t a set number and your needs will change throughout different stages of your life and sometimes even day to day. For example during periods of stress the body often uses more magnesium as it is supporting the nervous system and stress response. Over time, this can increase overall demand without us really noticing.

Factors such as increased exercising and movement can also increase our needs for magnesium. Because magnesium is lost through our sweat and it’s used by working muscles to contract, relax, and recover, we often need to incorporate a little more into our diets when regularly exercising. 

Having poor or inconsistent sleep can also increase our needs for magnesium as it puts extra strain on our nervous system. 

Similarly, busy schedules, irregular meals, or more restrictive eating patterns can make it harder to consistently get enough magnesium from food alone.

Food sources of magnesium 

• Pumpkin seeds

• Almonds, cashews, and Brazil nuts

• Sunflower and chia seeds

• Whole grains such as oats, quinoa, and brown rice

• Leafy green vegetables, particularly spinach and Swiss chard

• Legumes such as lentils, chickpeas, and black beans

• Dark chocolate (with a higher cocoa content)

• Avocado

• Düng Balls (how could we not mention them!) Each pack has 50% of your daily reference intake (RI)

Magnesium is just one piece of the puzzle

As we have explored in this blog post, magnesium plays an important role in how the body produces and uses energy, however it isn’t a one fix all solution for feeling tired.

Energy levels are influenced by a wide range of factors, from how well we’re sleeping, how consistently we’re eating, our gut health, stress levels, and how much recovery our bodies are getting overall.

That said, nutrition forms the foundation of all of these processes. Looking at the quality and balance of our diet, and being mindful of nutrients like magnesium, can be a helpful place to start if your energy levels don’t feel where you’d like them to be.

Supporting magnesium intake won’t override poor sleep or chronic stress, but it can help ensure the body has what it needs to function more efficiently day to day.

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Frequently Asked Questions

What does magnesium do in the body?

Magnesium is an essential mineral that supports energy production, muscle function, nerve signalling, and sleep. It plays a role in hundreds of processes that help keep the body functioning properly.

Can low magnesium make you feel tired?

Low magnesium levels can contribute to fatigue, muscle weakness, and poor sleep. Because magnesium helps regulate energy production and relaxation, not getting enough may leave you feeling more drained than usual.

Why do many people not get enough magnesium?

Many people fall short on magnesium because modern diets often lack magnesium-rich whole foods. Highly processed foods tend to contain much less magnesium than nuts, seeds, legumes, and leafy greens.

What foods are high in magnesium?

Magnesium-rich foods include nuts, seeds, legumes, whole grains, and dark leafy greens. Foods like almonds, pumpkin seeds, spinach, and dark chocolate are particularly good sources.

Can magnesium help with sleep and stress?

Magnesium may help support better sleep and relaxation by helping regulate the nervous system. It plays a role in calming muscle activity and supporting the body’s natural sleep cycle.

Should everyone take a magnesium supplement?

Not everyone needs a magnesium supplement if they’re getting enough from food. A balanced diet with magnesium-rich ingredients can often meet daily needs.

How can you naturally increase your magnesium intake?

You can naturally increase magnesium intake by eating more whole foods like nuts, seeds, beans, and leafy greens. Small dietary changes can make a meaningful difference over time.