9 Magnesium Deficiency Symptoms & How to Treat It

Spot the signs of magnesium deficiency and learn effective treatments to rebalance your wellbeing. Expert advice for boosting your magnesium levels.

Magnesium is a mineral that plays a crucial role in many bodily functions, from nerve and muscle function to heart health and bone strength. Inadequate magnesium levels can lead to various symptoms and affect your overall wellbeing.

Do you suffer from leg cramps, fatigue, migraines, sleep issues, anxiety, or high blood pressure? If you have one or more of these health conditions you could be one of many Americans that are deficient in magnesium.

And you wouldn’t be alone. According to Dr. Mark Hyman, the majority of Americans are deficient in this mineral and essential nutrient!

In this article I’m going to review the most common symptoms of magnesium deficiency, and explain how you can get more magnesium from dietary changes, supplements, or lifestyle adjustments.

First, let’s talk about the most common symptoms.

1. Muscle Cramps and Spasms

One of the primary symptoms of magnesium deficiency is muscle muscle spasms and cramps. Magnesium helps regulate muscle contraction. When levels are low, it can result in involuntary muscle twitching or painful cramps.

2. Fatigue and Weakness

Feeling constantly tired or weak could be an indication of magnesium deficiency. Magnesium is involved in energy production and plays a significant role in the utilization of glucose. Without sufficient magnesium, your body may struggle to generate adequate energy.

3. Irregular Heartbeat

Magnesium is essential for maintaining a healthy heart rhythm. When levels are low, you may experience an irregular heartbeat, also known as arrhythmia. It is important to address this symptom promptly, as it can have serious implications for cardiovascular health.

4. Poor Bone Health

Magnesium is crucial for maintaining strong and healthy bones. When magnesium levels are deficient, it can affect calcium absorption and bone mineral density, leading to weakened bones and an increased risk of osteoporosis.

5. Anxiety and Depression

Magnesium plays a role in regulating neurotransmitters and mood. A deficiency in magnesium can contribute to anxiety and depression symptoms. Supplementing with magnesium may help alleviate these mental health concerns.

6. Sleep Disturbances

Low magnesium levels can disrupt sleep patterns and lead to insomnia or restless sleep. Magnesium promotes relaxation and helps regulate neurotransmitters involved in sleep regulation, making it an important mineral for a good night’s rest.

7. Digestive Issues

Magnesium is involved in various digestive processes, and a deficiency can lead to digestive issues such as constipation or an upset stomach. Ensuring adequate magnesium levels can support healthy digestion and bowel movements.

8. Headaches and Migraines

Magnesium deficiency has been linked to an increased risk of headaches and migraines. Supplementing with magnesium or maintaining sufficient levels may help reduce the frequency and intensity of these debilitating headaches.

These are just a few of the common symptoms that may indicate magnesium deficiency. If you are experiencing any of these symptoms, it is advisable to consult with a healthcare professional for proper diagnosis!

Understanding Magnesium Deficiency

Magnesium deficiency is a condition in which the body lacks an adequate amount of magnesium, an essential mineral responsible for numerous bodily functions. Magnesium plays a crucial role in maintaining overall health and well-being.

It is involved in more than 300 biochemical reactions in the body, including energy production, protein synthesis, muscle and nerve function, blood pressure regulation, and bone health.

Insufficient magnesium levels can disrupt these processes and lead to various health issues.

And magnesium isn’t the only supplement you should pay attention to. That’s why I broke down my picks for the best supplements during menopause.

Potential Causes of Magnesium Deficiency

There are several potential causes of magnesium deficiency, which include:

• Inadequate dietary intake: Not consuming enough magnesium-rich foods, such as leafy green vegetables, legumes, nuts, and whole grains.
• Malabsorption issues: Conditions like celiac disease, Crohn’s disease, and gastrointestinal disorders can hinder the absorption of magnesium from the diet.
• Medications and medical treatments: Certain medications, such as diuretics and proton pump inhibitors, can increase the excretion of magnesium or interfere with absorption. Additionally, chemotherapy and radiation therapy can also affect magnesium levels.
• Chronic conditions: Conditions like diabetes, kidney disease, and alcoholism can lead to magnesium deficiency as the body’s ability to properly regulate magnesium is compromised.
• Stress: Prolonged stress can deplete magnesium levels in the body as the stress response increases the excretion of magnesium through urine.

Dietary Sources of Magnesium

Incorporating foods rich in magnesium into your daily diet is an excellent way to ensure an adequate intake of this essential mineral. Here are some top dietary sources of magnesium that you can easily include in your meals:

By incorporating a variety of magnesium-rich foods into your meals, you can ensure that your body receives the necessary amount of this vital mineral. Prioritize whole foods and limit processed ones to optimize your magnesium intake and support your overall well-being.

Need some recipe ideas? Try these magnesium-rich ideas:

• Easy & Healthy Guacamole Recipe (Chipotle Copycat)
• Vegetarian Black Bean Enchiladas
• Delicious Breakfast Quinoa Bowl Recipe
• Healthy Oat Flour Banana Muffins (one of my personal favorites!)

Supplements for Magnesium Deficiency

When addressing magnesium deficiency, supplements can play a vital role in replenishing your magnesium levels. They provide a convenient and effective way to ensure you meet your daily recommended intake.

However, before you start taking magnesium supplements, it’s important to understand the different kinds and what they are used for.

Types of Magnesium Supplements

There are several types of magnesium supplements, each with its own unique properties and advantages:

It is important to choose the appropriate magnesium supplement based on your individual needs and preferences. Consulting with a healthcare professional is recommended to determine the most suitable option for you.

Product Image	Product Name	Primary Button
	Natural Vitality Calm, Magnesium Citrate Supplement, Anti-Stress Drink Mix Powder, Gluten Free, Vegan, & Non-GMO, Raspberry Lemon, 16 oz	Check Price
	Magnesium Glycinate Capsules 500mg | 240 Count, 100% Chelated & Purified, 3rd Party Tested, Non-GMO & Gluten Free	Check Price
	Global Healing Oxy-Powder Colon Cleanse & Detox Cleanse (60 Capsules)	Check Price
	Magnesium Lotion – Nighttime Magnesium Cream – Topical Magnesium Chloride (Lavender)	Check Price
	Magnesium L Threonate Capsules (Magtein) – Bioavailable Form for Sleep and Cognitive Function Support – 100 Capsules	Check Price
	Thorne Magnesium CitraMate - Magnesium Supplement with Citrate-Malate - Gluten-Free, Dairy-Free, Soy-Free - 90 Capsules	Check Price

Natural Vitality Calm, Magnesium Citrate Supplement, Anti-Stress Drink Mix Powder, Gluten Free, Vegan, & Non-GMO, Raspberry Lemon, 16 oz

Check Price

Magnesium Glycinate Capsules 500mg | 240 Count, 100% Chelated & Purified, 3rd Party Tested, Non-GMO & Gluten Free

Check Price

Global Healing Oxy-Powder Colon Cleanse & Detox Cleanse (60 Capsules)

Check Price

Magnesium Lotion – Nighttime Magnesium Cream – Topical Magnesium Chloride (Lavender)

Check Price

Magnesium L Threonate Capsules (Magtein) – Bioavailable Form for Sleep and Cognitive Function Support – 100 Capsules

Check Price

Thorne Magnesium CitraMate - Magnesium Supplement with Citrate-Malate - Gluten-Free, Dairy-Free, Soy-Free - 90 Capsules

Check Price

The Benefits of Magnesium Supplements

Magnesium supplements offer numerous potential benefits in addressing magnesium deficiency and promoting overall health:

Improved Energy Levels

Adequate magnesium levels are essential for energy production in the body. Supplementing with magnesium can help combat fatigue and increase vitality.

Muscle Relaxation

Magnesium is crucial for muscle function and relaxation. Taking magnesium supplements may help alleviate muscle cramps, spasms, and tension.

Better Sleep

Evidence suggests that magnesium can contribute to healthy sleep patterns by promoting relaxation and reducing insomnia or restless leg syndrome symptoms.

Enhanced Mood

Magnesium plays a role in neurotransmitter regulation, impacting mood and emotional well-being. Supplementation may help support a positive mood and alleviate symptoms of anxiety and depression.

Remember, while supplements can be beneficial, they should not replace a balanced diet. It’s important to maintain a healthy lifestyle and consume magnesium-rich foods alongside supplements to ensure optimal magnesium levels in the body.

Lifestyle Changes to Boost Magnesium Levels

In addition to dietary sources and supplements, making certain lifestyle changes can significantly improve magnesium levels in the body. By incorporating these changes into your daily routine, you can enhance magnesium absorption and promote overall wellbeing.

Relaxation Techniques

Stress is known to deplete magnesium levels in the body. Incorporating relaxation techniques into your lifestyle can help reduce stress and improve magnesium absorption. Consider practicing mindfulness meditation, deep breathing exercises, or this simple daily yoga practice to promote relaxation and enhance magnesium uptake.

Regular Exercise

Engaging in regular exercise not only benefits your physical health but can also boost magnesium levels. Both cardiovascular exercise and strength training have been shown to increase magnesium absorption and utilization in the body. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.

You can even incorporate a walking pad machine into your workday to get your steps in at your desk!

Optimizing Sleep

Adequate sleep is crucial for maintaining optimal magnesium levels. Lack of sleep can disrupt hormone balance and negatively impact magnesium absorption. To improve sleep quality, establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is cool, quiet, and dark.

These are my favorite science-backed tips for getting better sleep!

Reducing Alcohol and Caffeine Intake

Alcohol and caffeine can interfere with magnesium absorption and increase magnesium excretion in the urine. Limiting alcohol consumption and moderating caffeine intake can help prevent magnesium depletion. Instead, opt for hydrating alternatives such as herbal tea or infused water.

Managing Chronic Conditions

Chronic conditions such as diabetes, gastrointestinal disorders, and kidney disease can contribute to magnesium deficiency. It’s essential to work closely with your healthcare provider to effectively manage these conditions and monitor magnesium levels. Following a balanced diet, taking prescribed medications, and attending regular check-ups can aid in maintaining optimal magnesium levels.

Start incorporating more magnesium into your daily routine to help maintain your overall health!