Magnesium is an essential mineral that helps your body perform hundreds of vital functions every day. It supports energy production, nerve and muscle function, heart rhythm, and even bone strength. Despite its importance, magnesium deficiency is surprisingly common — especially with modern diets that rely heavily on processed foods.
So how can you tell if your body is running low on magnesium? Let’s take a closer look at the symptoms, causes, and what you can do about it.
Why Magnesium Matters
Magnesium plays a role in approximately 500 biochemical reactions in the body. It helps regulate blood pressure, supports healthy nerve signals, and maintains muscle relaxation. When magnesium levels drop, your body can’t perform these functions efficiently, leading to mild symptoms, some mild, others more noticeable.
Common Symptoms of Magnesium Deficiency
1. Muscle Cramps and Twitching
Frequent muscle cramps, twitches, or spasms — especially in the legs — are among the earliest signs of magnesium deficiency. Magnesium helps muscles relax after contraction, so low levels can lead to tension or stiffness.
2. Fatigue and Weakness
Feeling unusually tired or weak may be linked to low magnesium. Since magnesium is needed for energy production inside your cells, even a mild deficiency can cause fatigue or a general lack of motivation.
3. Sleep Problems
Low magnesium levels can make it harder to relax and fall asleep. Because magnesium supports the calming neurotransmitter GABA, a deficiency can contribute to insomnia, light sleep, or frequent nighttime awakenings.
4. Anxiety or Mood Changes
Magnesium has a strong influence on mood and stress regulation. Deficiency has been associated with anxiety, irritability, and in some studies, an increased risk of depression.
5. Irregular Heartbeat
Magnesium helps maintain a steady heartbeat. Low levels can affect the electrical impulses in the heart, potentially leading to palpitations or irregular rhythms in severe cases.
6. Numbness or Tingling
Since magnesium affects nerve function, deficiency can sometimes cause tingling, numbness, or “pins and needles” sensations, especially in the hands and feet.
7. Headaches or Migraines
People who frequently suffer from migraines are often found to have lower magnesium levels. Supplementing magnesium may help reduce the frequency or intensity of migraine attacks.
What Causes Magnesium Deficiency?
Several factors can contribute to low magnesium levels, including:
- Decimation of our soil: This may be the biggest factor. ‘Modern’ farming practices that go back 100+ years rob minerals from the soil. If they aren’t in the soil, they can’t get into the growing plant.
- Poor diet: Processed foods, refined grains, and sugary snacks provide very little magnesium.
- Digestive issues: Conditions like Crohn’s disease or celiac disease can reduce absorption.
- Excessive alcohol or caffeine: Both increase magnesium loss through urine.
- Certain medications: Diuretics, antibiotics, and proton pump inhibitors can lower magnesium levels.
- Stress: Chronic stress can deplete magnesium faster than normal.
- Sweating: We lose magnesium through sweat; therefore, those who exercise, take saunas regularly, as well as those working in warmer climates, are at increased risk of magnesium deficiency.
How to Check Your Magnesium Levels
A blood test can measure magnesium, but it doesn’t always show the full picture; in fact, it can be completely misleading — only about 1% of magnesium is found in the blood. A more accurate, but not foolproof, method is to test RBC magnesium levels. Some people can have symptoms of deficiency even if their test results are within the “normal” range. Doctors may look at symptoms, diet, and other lab results to get a clearer understanding.
How to Boost Your Magnesium Naturally
- Eat magnesium-rich foods: Include spinach, almonds, pumpkin seeds, avocado, and dark chocolate.
- Consider supplements: Magnesium glycinate or citrate is gentle and well absorbed. As mentioned in previous videos, check out MyBodySymphony.com for two of the top magnesium products made, Mag 10X and Mito Energy.
- Reduce stress: Meditation, deep breathing, and good sleep support magnesium balance.
- Limit alcohol and caffeine: Both can drain your body’s magnesium stores over time.
Conclusion
Magnesium deficiency can quietly affect your energy, mood, sleep, and muscle health. Because symptoms often build up slowly, many people don’t realize they’re low until it starts impacting daily life. Eating a magnesium-rich diet and considering supplementation (if recommended by your healthcare provider) can help restore balance and improve overall well-being.