6 Signs You Have a Magnesium Deficiency
Magnesium is one of those minerals your body can’t do without. The National Institutes of Health (NIH) says it helps energy production and controls muscle and nerve function, blood sugar levels, and blood pressure. It also supports the production of protein, bone development, and even DNA synthesis. However, as essential as it is, the National Institutes of Health also says many people don’t realize they might not be getting enough magnesium in their diet.
A magnesium deficiency can generally lead to a variety of health problems, some of which may catch you off guard. Scroll through below to learn six key signs that may indicate you’re running low on magnesium.
You Are Frequently Tired or Feel Sluggish All the Time
Ever feel like no matter how much sleep you get, you’re still dragging your feet through the day? Constant fatigue is often dismissed as just a part of being busy, but it can also be an early warning sign of magnesium deficiency. Magnesium is vital for energy production in the body, and when levels are low, your cells can’t generate energy efficiently. This leads to that constant feeling of tiredness and sluggishness.
According to research, low magnesium levels disrupt the normal functioning of your mitochondria—the energy powerhouses of your cells—which can result in fatigue that doesn’t seem to improve with rest. If you’re feeling persistently tired despite sleeping well, consider discussing your symptoms with a physician, who may recommend testing your magnesium levels.
You Experience Muscle Cramps, Spasms, or Twitching More Often Than Usual
Unexplained muscle cramps or spasms might make you think you’ve overdone it at the gym, but they can also be a sign of magnesium deficiency. Magnesium plays a major role in muscle function, helping regulate muscle contractions and relaxation. When your magnesium levels are low, your muscles may contract involuntarily, leading to cramps, spasms, or twitching—especially in your legs and eyelids.
Per the National Library of Medicine, magnesium deficiency can directly impact how your muscles work, which may cause symptoms ranging from mild twitching to painful cramping. In fact, a study published in 2023 found that participants with lower magnesium intake were more likely to report frequent muscle spasms and cramps. If you’re noticing these symptoms regularly, adding magnesium-rich foods to your diet or taking supplements might be worth considering.
You Are Struggling with Anxiety, Mood Swings, or Depression
Mental health is another area where magnesium plays a huge role. If you’re feeling anxious or experiencing mood swings more frequently, a lack of magnesium could be contributing to those issues. Magnesium helps regulate neurotransmitters, such as serotonin, which are responsible for mood stabilization. Low magnesium levels have been associated with increased anxiety, depression, and even irritability.
According to a study published in Nutrients, magnesium deficiency can affect the brain’s biochemistry, leading to symptoms of anxiety and mood disorders. Researchers hypothesize that magnesium has a calming effect on the nervous system, so when there isn’t enough of it, stress and anxiety levels can increase. For individuals who experience chronic anxiety or depression, checking magnesium levels might be a useful step to explore with your healthcare provider.
Your Sleep Is Poor or You Are Having Trouble Falling Asleep
Sleep disturbances or insomnia can also be linked to magnesium deficiency. Magnesium supports deep, restorative sleep, scientists believe, by maintaining healthy levels of GABA, a neurotransmitter that promotes relaxation and sleep. Without enough magnesium, falling and staying asleep becomes more difficult, and your sleep may feel less refreshing.
Research shows that magnesium supplementation can help improve sleep quality, particularly in individuals who suffer from insomnia. If you’ve been tossing and turning at night and can’t pinpoint why, a lack of magnesium might be contributing to your sleepless nights. Experts advise incorporating magnesium-rich foods like leafy greens, nuts, and seeds into your evening meal or considering a supplement as part of your routine for better sleep.
You Notice Unusual Numbness or Tingling in Your Hands or Feet
Numbness or tingling in your extremities—like your hands, feet, or even face—can be another indicator that your magnesium levels are too low. This sensation happens because magnesium plays a role in nerve function. When magnesium levels dip, nerve signaling can be disrupted, causing that odd, tingling sensation.
Although experts caution that other health issues can also cause tingling and numbness, they note that magnesium deficiency is often overlooked as a potential culprit. If you’re frequently feeling this sensation without an obvious cause (like sitting in the same position for too long), consider calling your doctor to get your magnesium levels checked.
You Suffer from Frequent Headaches or Migraines
Frequent headaches or migraines might not be the first thing you associate with magnesium deficiency, but there’s a connection. Magnesium deficiency has been linked to an increase in migraine frequency and intensity. The American Migraine Foundation suggests that magnesium can help relax blood vessels and decrease the nerve excitability associated with migraines.
Multiple studies indicate that people with migraines often have lower levels of magnesium in their blood and tissues. In particular, magnesium supplements have been shown to reduce the frequency and severity of migraine attacks. If you suffer from recurring migraines, it’s worth talking to your physician about whether magnesium might be an underlying factor.
Conclusion: How to Boost Your Magnesium Levels
If any of these signs sound familiar, it’s time to take a closer look at your magnesium intake. Typically, adults need between 310–420 mg of magnesium per day, depending on age and gender. While a magnesium supplement can help in some cases, it’s always a good idea to start with your diet.
Foods rich in magnesium include:
- Leafy greens like spinach and kale
- Nuts and seeds, particularly almonds, pumpkin seeds, and sunflower seeds
- Whole grains such as brown rice and oats
- Beans and legumes like black beans and lentils
- Fatty fish like salmon and mackerel
- Dark chocolate
Additionally, make sure to speak with a healthcare provider before taking any supplementation, as excessive magnesium intake can lead to side effects like diarrhea and abdominal cramping.
Keep in mind, a balanced diet with a variety of whole foods is usually the best way to meet your magnesium needs naturally. If you’re experiencing any of these symptoms, it’s important to have an open discussion with your doctor to find out if a magnesium deficiency might be the cause.
