15 Signs You Have a Magnesium Deficiency & The Foods You Need to Eat

Magnesium is an essential mineral that plays a crucial role in numerous bodily functions. Despite its significance for overall health, magnesium deficiency is important to avoid. Let’s take a dive into the world of magnesium by exploring its functions, signs of deficiency, and its potential impact on chronic diseases. We will also look at dietary sources of magnesium and the available supplements to maintain optimal magnesium levels.

What is magnesium, and what are its functions?

Magnesium is a vital mineral involved in over 300 biochemical reactions within the body. It plays a critical role in supporting healthy nerve function, maintaining normal blood pressure, regulating muscle contractions, and promoting a strong immune system. Additionally, magnesium is essential for maintaining strong bones and teeth, converting food into energy, and synthesizing DNA and proteins. (1)

The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender. For adult males, the RDA is around 400-420 mg per day, while for adult females, it is approximately 310-320 mg per day. These values may differ for pregnant or breastfeeding women.

Surprisingly, studies have shown that magnesium deficiency is prevalent in many countries. In the United States, it is estimated that around 50% of the population does not meet the recommended magnesium intake. This may be due to poor dietary choices, increased consumption of processed foods, or certain medications that interfere with magnesium absorption.

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Signs and Symptoms of Magnesium Deficiency

Recognizing the signs and symptoms of magnesium deficiency can help identify potential issues early on. It’s important to note that while some of these signs may indicate a deficiency, they can also be associated with other conditions, so consulting a healthcare professional is advised for a proper diagnosis. Magnesium deficiency symptoms can be divided into several categories:

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General Symptoms of Deficiency

If you pay close attention to your body, it is trying to send you messages about your health. While general symptoms can sometimes be hard to pin-point, and may indicate a variety of potential problems, they can help direct us to solutions. These are some of the general symptoms of magnesium deficiency. If you experience any of these chronically, or if you experience multiple, consider that perhaps your magnesium levels may need a boost. (2)

1. Muscle cramps and spasms

Maybe it’s cramps during workouts, or perhaps those excruciating ones that wake you up in the middle of the night. Either way, this could be a sign of magnesium deficiency. This is because magnesium is an important mineral for muscle function. It helps muscles contract and relax, which is why it’s often used as a supplement for people with muscle cramps or spasms.

2. Fatigue and weakness

If you’re feeling tired all the time, or if you have trouble getting out of bed in the morning, this could be another sign of magnesium deficiency. This is because magnesium helps convert food into energy by breaking down carbohydrates into glucose (sugar).

3. Insomnia and restless sleep

If you’re having trouble falling asleep or staying asleep, this could be a sign of magnesium deficiency. This is because magnesium helps regulate the production of melatonin, which is a hormone that helps you sleep.

4. Irritability and mood swings

Feeling more irritable than usual, or if your mood changes frequently throughout the day, could be another sign of magnesium deficiency. This is because magnesium helps regulate neurotransmitters in the brain that affect mood.

5. Poor concentration and memory issues

If you’re having trouble focusing or remembering things, this could be a sign of magnesium deficiency. This is because magnesium helps regulate the production of dopamine and serotonin, which are neurotransmitters that affect mood and memory.

6. Loss of appetite and nausea

Magnesium helps with the production of stomach acid and digestive enzymes. If you’re not getting enough magnesium, your body may not be able to produce enough stomach acid or digestive enzymes. This can lead to a loss of appetite and nausea.

7. Headaches and migraines

Magnesium helps regulate blood flow and nerve function. When your body doesn’t have enough magnesium, it can cause blood vessels to constrict and nerves to become overactive. This can lead to headaches and migraines.

8. Abnormal heart rhythms

Magnesium helps regulate the electrical activity of your heart. If you’re not getting enough magnesium, it can cause abnormal heart rhythms.

9. Low energy levels

Magnesium is a cofactor in the production of ATP, which is the molecule that provides energy for your body’s cells. If you’re not getting enough magnesium, it can cause low energy levels.

10. Tingling or numbness

As a mineral that helps regulate nerve function, Magnesium can affect your nerves, particularly in your extremities. If you’re not getting enough magnesium, it can cause tingling or numbness in your hands and feet.

11. Depression and anxiety

Magnesium is a cofactor in the production of serotonin, which is a neurotransmitter that helps regulate mood. If you’re not getting enough magnesium, it can cause depression and anxiety.

12. Brittle nails

Magnesium is a mineral that helps your body absorb calcium, which is essential for strong bones and teeth. If you’re not getting enough magnesium, it can cause brittle nails.

13. Tooth decay

As already mentioned, magnesium helps your body absorb calcium. Naturally, this will have an effect on your teeth. If there is not enough magnesium in your body, this will cause you to have weaken teeth more susceptible to cavities, breakage, and decay.

14. Hypersensitivity to noise

If you’re not getting enough magnesium, it can cause hypersensitivity to noise. This is because magnesium helps regulate the flow of calcium in your body, which is essential for nerve function. If there isn’t enough magnesium in your system, this will cause nerves to become overactive and send out more signals than they should.

15. Poor wound healing

If you’re not getting enough magnesium, it can cause poor wound healing. This is because magnesium helps regulate the flow of calcium in your body, which is essential for nerve function. If there isn’t enough magnesium in your system, this will cause nerves to become overactive and send out more signals than they should.

Read More: Is Taking Vitamin D Without Vitamin K Harmful to Your Health?

We love New Roots Herbal Pure Magnesium Bisglycinate Each plant-sourced capsule contains 130 mg of elemental magnesium in the form of highly bioavailable magnesium bisglycinate for maximum assimilation and minimal stomach upset. The pure form of magnesium bisglycinate is easily absorbed within the intestines. It’s also gentle on the stomach, and less likely to cause nausea and diarrhea which are more common with other forms of magnesium. Get your 60 day supply at The Health Shop for $34.78 while supplies last!

Risk Factors indicating Magnesium Deficiency

As always, there are certain illnesses or behaviors that tend to go hand-in-hand with magnesium deficiency. If you have some of the above signs, and any of the below conditions, there is a good chance that your magnesium levels are low.

1. Alcoholism

Alcoholism is a common cause of magnesium deficiency. This is because alcohol can interfere with the absorption of nutrients in your body, including magnesium. If you drink heavily or have been drinking for a long time, it’s likely that your magnesium levels are low. (3)

2. Diabetes

Diabetes can also cause magnesium deficiency. This is because the body’s ability to use insulin is impaired, and this can lead to low levels of magnesium in your blood. If you have diabetes and are experiencing any of the above symptoms, it’s important that you get tested for magnesium deficiency. (4)

3. Gastrointestinal disorders (e.g., Crohn’s disease, celiac disease)

Gastrointestinal disorders can also cause magnesium deficiency. This is because the body’s ability to absorb nutrients from food is impaired, and this can lead to low levels of magnesium in your blood. If you have a gastrointestinal disorder and are experiencing any of the above symptoms, talk to your health care provider about magnesium deficiency.

4. Kidney disease

Kidney disease can cause magnesium deficiency by preventing your kidneys from properly filtering out waste products from your blood. If you have kidney disease and are experiencing any of the above symptoms, it’s important that you get tested for magnesium deficiency. (5)

5. Older age

As you get older, your body’s ability to absorb magnesium decreases. This means that even if you eat a healthy diet, you may still be at risk for magnesium deficiency. If you’re over 50 and experiencing any of the above symptoms, talk to your health care provider about magnesium deficiency and what changes might be necessary for you. (6)

6. Caffeine and excessive sugar intake

We all love our coffee and sweets, but they can come at a cost if consumed in excess. Caffeine and excessive sugar intake, however, can both cause your body to lose magnesium. If you’re experiencing any of the above symptoms, try cutting back on caffeine and sugar for a few weeks to see if it helps. (7)

7. Heavy menstrual periods

If you have heavy menstrual periods, you may be at risk for magnesium deficiency. Heavy bleeding can cause your body to lose more magnesium than it can replace, which can lead to symptoms such as fatigue and muscle cramps. If you’re experiencing any of the above symptoms, talk to your health care provider about magnesium deficiency and your period and what can be done to protect your health.

Read More: 10 Signs Of A Vitamin Deficiency And What To Do About It

Chronic Diseases linked to Magnesium Deficiency

There are a number of other chronic diseases also linked to magnesium deficiency. While improving your magnesium status won’t necessarily “cure” your illness, as part of a healthy diet and treatment plan, it can help improve your symptoms. As always, talk to your doctor first before making any changes. 

1. Hypertension (high blood pressure)

Magnesium is a natural calcium channel blocker, which means it helps to relax the muscles that surround your blood vessels. This can help relax your blood vessels and lower your blood pressure.

2. Cardiovascular disease

Magnesium helps to regulate your heart rhythm and blood pressure. It also helps to prevent blood clots from forming in your arteries, which can lead to heart attacks and strokes.

3. Osteoporosis

Osteoporosis is characterized as a condition in which your bones become weak and brittle. Magnesium helps to regulate the amount of calcium in your body, which is important for bone health.

4. Asthma

Magnesium helps to relax the muscles that surround your airways, which can help prevent asthma attacks.

5. Metabolic syndrome

Metabolic syndrome is a condition that includes high blood pressure, high blood sugar levels and abnormal cholesterol levels. Magnesium helps to regulate these levels in your body, which can help prevent the development of metabolic syndrome.

6. Type 2 diabetes

Magnesium helps to regulate blood sugar levels, which can help prevent the development of type 2 diabetes.

7. Migraines

Magnesium helps to relax blood vessels, which can help prevent migraines. It can also help to relax the muscles in your head, neck, and back.

8. Depression and anxiety disorders

Magnesium helps to regulate the production of serotonin, which is a neurotransmitter that helps to regulate mood. It also helps to regulate the production of melatonin, which is a hormone that helps to regulate sleep patterns.

It’s important to remember that while these indicators may raise concerns about potential magnesium deficiency, further investigation and professional guidance are needed to confirm and address the issue.

We love New Roots Herbal Pure Magnesium Bisglycinate Each plant-sourced capsule contains 130 mg of elemental magnesium in the form of highly bioavailable magnesium bisglycinate for maximum assimilation and minimal stomach upset. The pure form of magnesium bisglycinate is easily absorbed within the intestines. It’s also gentle on the stomach, and less likely to cause nausea and diarrhea which are more common with other forms of magnesium. Get your 60 day supply at The Health Shop for $34.78 while supplies last!

Foods High in Magnesium

Numerous foods are rich sources of magnesium and can help individuals maintain adequate magnesium levels. Some magnesium-rich food options include:

1. Dark leafy greens (spinach, kale)
2. Nuts and seeds (almonds, pumpkin seeds)
3. Legumes, such as beans and lentils
4. Avocados
5. Whole grains (brown rice, quinoa)
6. Fatty fish (salmon, mackerel)
7. Bananas
8. Dark chocolate

Incorporating these nutrient-dense foods into your daily diet can positively impact magnesium intake.

Types of Magnesium Supplements

In addition to dietary sources, magnesium supplements can be useful for individuals struggling to meet their magnesium needs through food alone. Various types of supplements are available, including:

1. Magnesium citrate: Commonly used due to its bioavailability and effectiveness in relieving constipation.
2. Magnesium glycinate/bisglycinate: Known for its high absorption rate and gentle effect on the digestive system.
3. Magnesium oxide: Offers a higher amount of elemental magnesium but may have a laxative effect.
4. Magnesium malate: Often used to support muscle health and reduce fatigue.
5. Magnesium orotate: May enhance cardiovascular health and promote athletic performance.

Always consult a healthcare professional before starting any supplement regimen to determine the most suitable type and dosage for your specific needs.

We love New Roots Herbal Pure Magnesium Bisglycinate Each plant-sourced capsule contains 130 mg of elemental magnesium in the form of highly bioavailable magnesium bisglycinate for maximum assimilation and minimal stomach upset. The pure form of magnesium bisglycinate is easily absorbed within the intestines. It’s also gentle on the stomach, and less likely to cause nausea and diarrhea which are more common with other forms of magnesium. Get your 60 day supply at The Health Shop for $34.78 while supplies last!

The Bottom Line

Maintaining adequate magnesium levels is essential for overall health and well-being. Be mindful of the signs and symptoms associated with magnesium deficiency and consult with a healthcare professional if you suspect any issues. By incorporating magnesium-rich foods into your diet and considering supplements when necessary, you can support your body’s optimal functioning and reduce the risk of chronic diseases associated with magnesium deficiency. Remember, your health is in your hands, so prioritize adequate magnesium intake for a healthier future.

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