Many of today’s patients tell a similar story: long work hours, family pressures, mobile in hand till midnight – and a body that feels “always on”. Physiologically, chronic stress triggers the release of stress hormones like cortisol and adrenaline, which in turn increase the loss of magnesium from the body through urine. Over time, this can lead to low magnesium levels, and low magnesium itself makes the nervous system more reactive to stress, creating what researchers call the magnesium–stress “vicious circle”.

Magnesium is a key regulator of the stress system, particularly the hypothalamic–pituitary–adrenal (HPA) axis that controls our fight-or-flight response. Experimental work shows that magnesium deficiency can lead to heightened anxiety-like behaviour, increased stress hormone activity and symptoms such as fatigue, irritability and poor sleep. In simple words, when magnesium is low, even small triggers can feel overwhelming, and the body struggles to “switch off” after a stressful event.

In my clinic, complaints like constant tiredness, muscle tightness, frequent headaches, palpitations, acidity and light sleep are common in highly stressed individuals – all of which can overlap with magnesium deficiency. My first line strategy is always lifestyle-based: regular meals with magnesium-rich foods, adequate hydration, structured work–rest boundaries, daily movement, nature exposure and yoga-based relaxation (deep breathing, meditation, yoga nidra). When symptoms, diet history or blood tests suggest low magnesium, a personalised magnesium supplement may be added for a limited period, always after checking other medical conditions and medications. This combined approach aims to break the vicious circle by both reducing stress load and supporting the body’s mineral reserves, so that resilience gradually improves.

Editorial note (NewsForYou Live):
In this sixth article of the series, Senior Nutritionist and Naturopathy & Yoga Specialist Dr. Hiral Prajapati explains the two-way relationship between stress and magnesium, emphasising that restoring balance requires not just a supplement but a holistic reset of diet, lifestyle and nervous system health.