9+ Signs You Have Magnesium Deficiency and How to Treat It

Magnesium is arguably the most important mineral in the body, which is why magnesium deficiency can be such an issue.

Not only does magnesium help regulate calcium, potassium and sodium, but it’s essential for cellular health and a critical component of more than 300 biochemical functions in the body.

Even glutathione, your body’s most powerful antioxidant that has even been called “the master antioxidant,” requires magnesium for its synthesis. Unfortunately, most people are not aware of this, and millions suffer daily from magnesium deficiency without even knowing it.

Severe and long-term deficiency can also contribute to more serious health problems, such as kidney and liver damage, peroxynitrite damage that can lead to migraine headaches, multiple sclerosis, glaucoma, Alzheimer’s disease, and osteoporosis due to poor absorption of vitamin D and calcium.

How do you know if you’re low in magnesium and can benefit from supplementing? It can be difficult to accurately test someone for magnesium deficiency, which is why paying attention to your symptoms is recommended.

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What is magnesium deficiency?

A magnesium deficiency, also known as hypomagnesemia, occurs when the body does not get enough magnesium to support normal physiological functions. Magnesium is an essential mineral involved in over 300 enzymatic reactions, playing a critical role in muscle and nerve function, blood sugar regulation, heart rhythm, energy production (ATP), bone health and stress response.

When magnesium levels are low, the body can no longer efficiently regulate nerve signaling, muscle contraction, inflammation or electrolyte balance. This imbalance may lead to a wide range of magnesium deficiency symptoms, which can affect the muscles, nervous system, cardiovascular system and mental health.

Because symptoms are often subtle at first, such as fatigue or muscle twitching, a magnesium deficiency may go undiagnosed for months or even years.

Common contributors to magnesium deficiency include inadequate dietary intake, chronic stress, gastrointestinal disorders that impair absorption, excessive alcohol consumption, long-term use of certain medications (such as diuretics or proton pump inhibitors) and conditions like type 2 diabetes.

Over time, untreated magnesium deficiency may increase the risk of high blood pressure, insulin resistance, osteoporosis, migraines and abnormal heart rhythms.

Are you at risk?

Who is most susceptible to a magnesium deficiency? According to the National Institutes of Health, not everyone is created equal in regard to metabolizing and assimilating magnesium. In fact, certain people are inherently at a greater risk of developing a magnesium deficiency.

Magnesium deficiency can be inherited genetically as an inability to absorb this important mineral. Also, a diet low in high-magnesium foods or even emotional or work stress can drain magnesium from the body.

Whether inherited, through a deficient diet or even stress, a magnesium deficiency can lead to side effects like migraines, diabetes, fatigue and more.

The four most prominent at-risk groups include:

1. People with gastrointestinal complaints

It really all starts in the gut. Since most magnesium is absorbed in the small intestines, issues like celiac disease, Crohn’s disease and regional enteritis all have a tendency to cause magnesium deficiency.

Also, people who elect for surgeries involving the gut, such as resection or bypass of the small intestines, leave themselves vulnerable for magnesium deficiency.

2. People with type 2 diabetes

Partly due to increased urination, type 2 diabetics and people suffering from insulin resistance are known to struggle with proper magnesium absorption. Lowering glucose concentrations in the kidneys through natural diet changes can be extremely helpful for these patients.

3. The elderly

For several reasons, as people age their magnesium levels drop. First and foremost, studies have shown that the elderly simply don’t eat magnesium-rich foods as they did when they were younger. This is relatively easy to correct.

The uncontrollable risk factor, however, is that as we age we naturally experience reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss.

4. People struggling with alcohol dependence

Alcoholics often experience magnesium deficiency because of a combination of the reasons above. The easiest way to understand this is to see alcohol as an “antinutrient.” It literally sucks the nutrients out of your cells and prevents proper absorption/utilization of the vitamins and minerals that you consume.

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Consuming one to two glasses of wine a week is fine for most people, but much more than that is highly taxing on your liver. Alcohol can also deplete the minerals in your body because it can cause dehydration, gut floral imbalance, immune system compromise, disturbed sleep patterns and premature aging.

Magnesium deficiency symptoms

Many people may be magnesium deficient and not even know it. Here are some key symptoms to look out for that could indicate if you are deficient:

1. Leg cramps

Up to 60 percent of adults and 7 percent of children are estimated to experience leg cramps on a regular basis. Turns out, leg cramps can be more than a nuisance; they can also be downright excruciating!

Because of magnesium’s role in neuromuscular signals and muscle contraction, researchers have observed that magnesium deficiency is often to blame.

More and more healthcare professionals are prescribing magnesium supplements to help their patients.

Restless leg syndrome is another warning sign of a magnesium deficiency. To overcome both leg cramps and restless leg syndrome, you will want to increase your intake of both magnesium and potassium.

2. Insomnia

Magnesium deficiency is often a precursor to sleep disorders, such as anxiety, hyperactivity and restlessness. It’s been suggested that this is because magnesium is vital for GABA function, an inhibitory neurotransmitter called gamma-aminobutyric acid known to “calm” the brain and promote relaxation.

Taking around 400 milligrams of magnesium before bed or with dinner is the best time of day to take the supplement. Also, adding in magnesium-rich foods during dinner (like nutrition-packed spinach) may help.

3. Muscle pain/fibromyalgia

A study published in Magnesium Research examined the role magnesium plays in fibromyalgia symptoms, and it uncovered that increasing magnesium consumption reduced pain and tenderness and also improved immune blood markers.

Oftentimes linked to autoimmune disorders, this research should encourage fibromyalgia patients because it highlights the systemic effects that magnesium supplements have on the body.

4. Anxiety

As magnesium deficiency can affect the central nervous system, more specifically the GABA cycle in the body, its side effects can include irritability and nervousness. As the deficiency worsens, it causes high levels of anxiety and, in severe cases, depression and hallucinations.

In fact, magnesium has been shown to help calm the body and muscles and help improve mood. It’s a vital mineral for overall mood.

Magnesium is needed for every cell function from the gut to the brain, so it’s no wonder that it affects so many systems.

5. High blood pressure

Magnesium works with calcium to support proper blood pressure and protect the heart. When you are magnesium deficient, often you are also low in calcium and tend toward hypertension or high blood pressure.

A study with 241,378 participants published in the American Journal of Clinical Nutrition showed that a diet high in magnesium foods could reduce the risk of a stroke by 8 percent. This is profound considering that hypertension is believed to cause more than half of ischemic strokes in the world.

6. Type 2 diabetes

One of the four main causes of magnesium deficiency is type 2 diabetes, but it’s also a common symptom. U.K. researchers, for example, demonstrated that of the 1,452 adults they examined, low magnesium levels were 10 times more common with new diabetics and 8.6 times more common with known diabetics.

As expected from this data, diets rich in magnesium have been shown to significantly lower the risk of type 2 diabetes because of magnesium’s role in sugar metabolism. Another study discovered that the simple addition of magnesium supplementation (100 milligrams/day) lowered the risk of diabetes by 15 percent.

7. Fatigue

Low energy, weakness and fatigue are common symptoms of magnesium deficiency. Most chronic fatigue syndrome patients are also magnesium deficient.

Magnesium supplements can help improve energy levels, but you do also want to be careful, as too much magnesium can also cause diarrhea. If you experience this side effect, you can simply reduce your dosage a little until the side effect subsides.

8. Migraine headaches

Magnesium deficiency has been linked to migraine headaches due to its importance in balancing neurotransmitters in the body. Double-blind, placebo-controlled studies have shown that 360 to 600 milligrams of magnesium daily can reduce the frequency of migraine headaches by up to 42 percent.

In one 12-week, double-blind, randomized, placebo-controlled trial, for instance, 81 adults with migraine were given 600 milligrams of oral magnesium (trimagnesium dicitrate) daily or placebo after a four-week baseline period. By weeks nine to 12, those taking magnesium experienced a 41.6 percent reduction in migraine attack frequency compared to baseline, while the placebo group saw a 15.8 percent reduction.

The magnesium group also had fewer migraine days and used less acute medication, suggesting magnesium may help prevent attacks. Mild gastrointestinal side effects like diarrhea were the most common complaints.

Another study focused on women with menstrual migraine, using a double-blind, placebo-controlled design with 360 milligrams of magnesium pyrrolidone carboxylic acid daily starting mid-cycle through menstruation for two months. Patients taking magnesium had fewer headache days and lower overall pain scores compared with placebo, as well as improvements in premenstrual symptoms, indicating magnesium helped reduce the frequency and severity of menstrual-related migraines at this dose.

9. Osteoporosis

The National Institutes of Health reports that, “An adult body contains approximately 25 grams magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues.” This is important to realize, especially for the elderly, who are at risk of bone weakening.

Thankfully, a study published in Biology Trace Element Research uncovered that supplementing with magnesium slowed the development of osteoporosis “significantly” after just 30 days.

In addition to taking magnesium supplements, you will also want to consider getting more vitamin D3 and K2 to naturally build bone density.

More potential magnesium deficiency symptoms include:

• abnormal eye movements
• convulsions and seizures
• muscle spasms
• muscle weakness
• numbness or tingling in legs or hands
• low appetite
• nausea and vomiting
• tremors
• delirium
• abnormal heart rhythms
• asthma
• arrhythmia/irregular heartbeat
• constipation
• mood or personality changes

Causes

Once thought to be relatively rare, magnesium deficiency is more common than most physicians believe. Here’s why:

• Soil depletion, genetically modified organisms (GMOs) and the chemicals in our food have created a recipe for disaster. As minerals are removed, stripped away or no longer available in the soil, the percentage of magnesium present in food has decreased.
• Digestive diseases, like leaky gut, can cause malabsorption of minerals, including magnesium. Today, there are hundreds of millions of people who aren’t absorbing their nutrients. Also, as we age, our mineral absorption tends to decrease, so the probability of having a deficiency increases across the board.
• Many chronic illnesses are associated with magnesium deficiency and lack of mineral absorption.
• When you follow certain restrictive diets, even if you’re drinking a lot of water, you will lose a lot of water weight and also flush essential electrolytes out of our system, including magnesium, potassium or sodium. This especially occurs in the beginning, so having magnesium-rich drinks like bone broth can help.

Should you worry about magnesium deficiency? It all depends on your risk factors and presenting symptoms.

Take note: Only about 1 percent of magnesium in your body is in your bloodstream, so you can have a deficiency and it would not even be discovered by a common blood test.

Foods to eat

You may be surprised to learn that so many recommended healthy foods are rich in magnesium. It’s quite easy to increase your magnesium intake with these nutritious foods.

Some of the top magnesium-rich foods include:

1. Spinach
2. Pumpkin seeds
3. Yogurt
4. Yogurt/kefir
5. Almonds
6. Black beans
7. Avocado
8. Figs
9. Dark chocolate
10. Banana

Best magnesium supplements

If you think you might be magnesium deficient and you want to improve your levels more quickly, you may consider taking an all-natural supplement.

Because magnesium supplements pose little risk for side effects or toxicity, many healthcare professionals now recommend that adults take supplements regularly to prevent deficiency. For some, a good multivitamin/mineral supplement can suffice.

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind. Usually types that dissolve in liquid are better absorbed in the gut than less soluble forms.

It’s believed that magnesium in citrate, chelate and chloride forms are absorbed better than magnesium supplements in magnesium oxide and magnesium sulfate forms.

Here’s information about the different types of magnesium supplements:

1. Magnesium chelate

Magnesium chelate is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.

2. Magnesium citrate

This is magnesium combined with citric acid. Magnesium citrate may have a laxative effect in some cases when taken in high doses, but it is otherwise safe to use for improving digestion and preventing constipation.

3. Magnesium chloride oil

An oil form of magnesium, magnesium chloride can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food.

Athletes sometimes use magnesium oil to increase energy and endurance, dull muscle pain, and treat wounds or skin irritation.

4. Magnesium glycinate

Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.

5. Magnesium threonate

Magnesium threonate has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.

6. Magnesium orotate

These supplements have orotic acid, and magnesium orotate is beneficial to the heart.

7. Magnesium sulfate

A combination of magnesium, sulfur and oxygen that is sold as Epsom salt, magnesium sulfate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.

8. Magnesium oxide

Typically used as a laxative and to help with acid reflux symptoms, magnesium oxide may be taken in higher doses than other forms since it’s not absorbed as well. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms.

9. Magnesium malate

Magnesium malate combines magnesium with malic acid (a compound found in fruits) and may be well absorbed by the body, helping increase magnesium levels efficiently. It’s often used to support energy metabolism, muscle function and overall magnesium status, and some people find it helpful for fatigue and muscle discomfort while still providing good bioavailability.

Magnesium side effects

Magnesium is generally safe and well tolerated when consumed from food sources, but side effects can occur, particularly when magnesium supplements are taken in high doses or in certain forms. Most magnesium side effects are mild and affect the digestive system, though excessive intake may lead to more serious complications in rare cases.

The most common magnesium side effects include diarrhea, loose stools, stomach cramping, nausea and abdominal discomfort. These effects are typically caused by magnesium’s natural laxative action, especially with forms such as magnesium oxide, citrate and sulfate.

Lower doses or switching to gentler forms, such as magnesium glycinate or magnesium malate, often reduces digestive symptoms.

In rare cases, excessive magnesium intake, usually from supplements rather than food, can lead to magnesium toxicity, also known as hypermagnesemia. Symptoms of magnesium toxicity may include low blood pressure, flushing, lethargy, muscle weakness, confusion, slowed breathing and irregular heartbeat. This risk is highest in individuals with impaired kidney function, since the kidneys are responsible for excreting excess magnesium.

Magnesium may also interact with certain medications. It can reduce the absorption of antibiotics (such as tetracyclines and fluoroquinolones), thyroid medications and bisphosphonates when taken at the same time.

Spacing magnesium supplements at least two to four hours away from these medications may help prevent interactions.

While magnesium from foods is not known to cause side effects, supplementation should be approached thoughtfully, especially for those with kidney disease, heart conditions or those taking prescription medications. Starting with a lower dose and gradually increasing intake can help minimize side effects while still addressing magnesium deficiency symptoms.

Frequently asked questions

What are the most common magnesium deficiency symptoms?

Common magnesium deficiency symptoms include muscle cramps or spasms, fatigue, weakness, headaches, irritability, anxiety, poor sleep, constipation, nausea, and loss of appetite. More severe or long-term deficiency may cause numbness or tingling, heart palpitations, abnormal heart rhythms, seizures, or low calcium and potassium levels.

How do you know if you have a magnesium deficiency?

A magnesium deficiency can be difficult to detect because blood magnesium levels don’t always reflect total body stores. Symptoms such as frequent muscle cramps, unexplained fatigue, sleep problems, anxiety or irregular heartbeat may raise suspicion. A healthcare provider may use blood tests, symptom history and risk factors to assess magnesium status.

What causes magnesium deficiency?

Magnesium deficiency is commonly caused by low dietary intake, chronic stress, digestive disorders (such as Crohn’s disease or celiac disease), excessive alcohol use, kidney disease, and long-term use of medications like diuretics, antibiotics or acid-reducing drugs. High sugar intake and insulin resistance can also increase magnesium loss through urine.

Can magnesium deficiency cause anxiety and sleep problems?

Yes. Magnesium plays a key role in regulating neurotransmitters and calming the nervous system.

Low magnesium levels are associated with increased stress response, anxiety, restlessness and difficulty falling or staying asleep. This is why magnesium is often recommended for relaxation and sleep support.

What foods are highest in magnesium?

Magnesium-rich foods include leafy green vegetables (such as spinach and Swiss chard), nuts and seeds (pumpkin seeds, almonds, cashews), legumes, whole grains, avocados, bananas, dark chocolate, and certain mineral waters. Diets low in whole, unprocessed foods are more likely to be magnesium deficient.

Who is most at risk for magnesium deficiency?

People at higher risk include older adults, individuals with digestive disorders, people with type 2 diabetes, athletes who sweat heavily, those under chronic stress and anyone consuming a highly processed diet. Pregnant individuals and people taking certain medications may also have increased magnesium needs.

Can magnesium deficiency affect heart health?

Yes. Magnesium is essential for maintaining normal heart rhythm and blood pressure. A deficiency may contribute to heart palpitations, irregular heartbeat, high blood pressure and increased cardiovascular risk, especially when combined with low potassium or calcium levels.

How long does it take to correct a magnesium deficiency?

The timeline depends on the severity of the deficiency, absorption and consistency of intake. Mild deficiencies may improve within a few weeks of increasing dietary magnesium or supplementation, while more severe deficiencies may take several months to fully correct.

Is magnesium deficiency common?

Yes. Magnesium deficiency is considered widespread, especially in populations consuming a Western diet high in processed foods and low in whole plant foods. Many people do not meet the recommended daily intake, even if they do not yet show obvious symptoms.

Final thoughts

• Magnesium is a vital mineral for the body, and according to research, a magnesium deficiency is associated with just about every illness.
• Causes of magnesium deficiency include soil depletion, digestive diseases and chronic disease.
• Magnesium deficiency symptoms include cramps, insomnia, muscle pain, anxiety, high blood pressure, diabetes, fatigue, migraines and osteoporosis.
• People with gastrointestinal complaints, diabetes and alcohol dependence, along with the elderly, are at greater risk of becoming magnesium deficient.