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What Are The Signs Of Low Magnesium? 23 Symptoms Of Mg Deficiency

Symptoms of low magnesium and ways to deal

July 6, 2022 0 comments
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The human body contains approximately 100 grams of magnesium. This mineral plays a vital role in maintaining health and wellness. In fact, studies show that magnesium deficiency is associated with a number of diseases such as diabetes, heart disease, osteoporosis, and cancer. But they’re not the only signs of low magnesium. There is much more to it. 

Magnesium is essential for over 300 biochemical reactions in the body. It helps regulate blood sugar levels, muscle contraction, nerve function, and bone growth. If you don’t get enough magnesium, you may experience symptoms such as fatigue, weakness, depression, anxiety, insomnia, cramps, or diarrhea.

Magnesium also plays an important role in energy production. When your body lacks this critical mineral, it can lead to decreased energy levels, weight gain, poor sleep patterns, and even headaches.

Symptoms of Magnesium Deficiency

You can get magnesium through your diet, but when you don’t eat enough or absorb it well, it’s easy to become deficient. Symptoms of magnesium deficiency include:

20+ signs you may be low on magnesium. (1)

1. You feel tired all day long

If you find yourself feeling exhausted after just a few hours at work, chances are you might be having trouble absorbing magnesium. According to Dr. Oz, one of the best ways to boost your magnesium levels is by eating foods rich in minerals.

2. Your hands shake

This could be a sign of low magnesium. A study published in the Journal of Clinical Endocrinology & Metabolism found that people who had higher amounts of magnesium in their systems were less likely to develop Parkinson’s Disease.

3. You suffer from chronic migraines

Migraine headaches are very common among women. While there aren’t many effective treatments available for them, some doctors believe they could be linked to low magnesium levels. A study conducted by researchers at the University of Michigan showed that patients who took high doses of magnesium experienced relief from migraine-like symptoms.

4. Your hair starts falling out

It’s not uncommon for people to lose their hair because of stress, illness, medications, or other factors. But according to research published in the journal Neurological Sciences, people who lack sufficient magnesium in their diets are more prone to losing their hair.

5. You experience restless leg syndrome

Restless legs syndrome (RLS) occurs when your body experiences uncomfortable sensations in the legs. These feelings usually start creeping up during periods of rest. RLS often becomes worse when you lie down.

6. You experience insomnia

According to WebMD, magnesium is needed for sleep. If you don’t get enough of this mineral, you might experience difficulty falling asleep and staying asleep throughout the night.

7. You struggle with anxiety

A 2014 study published in the journal Biological Psychiatry suggests that magnesium could help alleviate anxiety. Researchers say that magnesium supplements could provide relief for those dealing with social phobia.

8. You feel depressed

Low magnesium levels can lead to depression. In fact, a study published in the journal Psychosomatic Medicine found that people who suffered from clinical depression had lower blood levels of magnesium than those without depression.

9. You struggle with constipation

There are two types of constipation: hard and soft. Hard constipation happens when your stool is difficult to pass. Soft constipation means that it moves through your system easily but doesn’t leave much behind. Both conditions can result from low magnesium levels.

10. You have swollen ankles

In most cases, ankle swelling isn’t serious and goes away on its own within a few days. However, if your ankles become swollen and painful, it could indicate an underlying condition like gout. Gout is caused by uric acid crystals building up in the joints. It can also be triggered by dehydration, which causes the kidneys to excrete too much sodium. This results in water retention and fluid buildup in the tissues.

11. You experience heartburn

Heartburn is caused by stomach acids backing up into the esophagus. Magnesium plays a role in helping regulate these digestive juices so it’s no wonder that insufficient levels can contribute to heartburn.

12. You experience muscle cramps

Magnesium helps maintain proper nerve function as well as muscles and bones. According to the National Institutes of Health, magnesium deficiencies can cause muscle cramping and weakness.

13. You have trouble sleeping

Insufficient magnesium can make it harder for your brain to produce serotonin, a neurotransmitter associated with relaxation. Serotonin deficiencies have been linked to insomnia and poor quality sleep.

14. You wake up feeling groggy

If you find yourself waking up feeling groggy, it could mean that you need more magnesium. The mineral helps promote healthy brain activity and promotes better sleep.

15. You experience diarrhea

Diarrhea is another symptom of low magnesium. The mineral works with potassium to keep fluids moving properly throughout the body.

16. You experience frequent cold sores

Cold sores are typically caused by a virus, but they can also be caused by a lack of vitamin B6. Magnesium plays a key role in producing red blood cells and converting food into energy.

17. You feel fatigued

Fatigue is often caused by stress or illness. But according to WebMD, fatigue can also be a sign of magnesium deficiency. Low levels of this mineral can impair the nervous system’s ability to send signals between the brain and other parts of the body.

18. You’re moody

According to WebMD, low magnesium levels can affect how you think and act. Mood swings are common among sufferers because the mineral is involved in regulating hormones such as adrenaline and cortisol.

19. You struggle with memory loss

Memory loss is a serious concern for millions of Americans who suffer from Alzheimer’s disease. However, recent studies suggest that proper nutrition can play an important role in preventing cognitive decline.

20. Your skin becomes dry

Dry skin is more than just a cosmetic problem — it can lead to cracked heels, cracked lips, and even eczema. A magnesium deficiency can contribute to dry skin because the mineral regulates water balance in the body.

21. You have difficulty concentrating

Low magnesium levels can weaken your nerves, which means you might not be able to focus well. This can make it hard to study or work effectively.

22. You crave sweets

Sweet cravings are usually caused by sugar imbalances. But according to the Mayo Clinic, magnesium is essential for making sugar-digesting enzymes. If you feel like you constantly want sugary foods, try adding some extra magnesium to your diet.

23. You have a sensitive bladder

Bladder problems are common among people who don’t get enough magnesium. According to WebMD, magnesium helps control urine production and keeps the urinary tract healthy.

How You Can Boost Your Magnesium Levels

Now we will discuss how you can boost your magnesium levels naturally. But first,

How Much Magnesium Do You Need?

Your daily requirements for magnesium vary depending on your age, gender, weight, health status, physical activity level, diet and other factors. The recommended daily intake (RDI) per day for adults and children ages 14 and older ranges from 310 mg to 420 mg. (2)

However, if you are pregnant or nursing, you should consume 400 mg to 500 mg of magnesium per day.

Here are some tips to help increase your magnesium levels:

1. Eat More Whole Grains

Whole grains contain fiber, protein and minerals including magnesium. They are also rich in antioxidants, phytochemicals and vitamins.

2. Drink Plenty Of Water

Water flushes toxins out of the body and helps flush excess sodium and potassium through the kidneys.

3. Increase Your Intake of Nuts And Seeds

Nuts and seeds are high in magnesium. Try eating almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, pumpkin seeds and sunflower seeds.

4. Add Foods High In Vitamin B6

Vitamin B6 has been shown to improve mental performance and reduce stress. Good sources include salmon, tuna, turkey, chicken, beans, peas, dairy products, whole grain bread, brown rice and oats.

5. Take A Multivitamin Supplement

A multivitamin supplement provides many different nutrients at once. Most contain 200 to 300 mg of magnesium.

6. Avoid Processed Foods

Processing removes most of the natural goodness found in food, including Magnesium. Make sure to read labels carefully so you know what ingredients are added during processing.

7. Consume More Green Vegetables

Green vegetables are great sources of vitamin K, folate, iron, calcium and magnesium. They are also loaded with cancer-fighting compounds called carotenoids.

8. Reduce Stress

Stress drains energy from the body and reduces overall mineral content in the body. Find ways to relax such as taking time to exercise, meditate or go for a walk.

9. Don’t Skip Meals

Eating regularly throughout the day prevents hunger pangs and overeating later on. Also, skipping meals leads to dehydration, which lowers magnesium levels.

10. Get Enough Sleep

Sleep deprivation causes low magnesium levels. So sleep is very important. Aim to get 7 hours of uninterrupted sleep each night.

11. Exercise Regularly

Exercise increases oxygen flow to all parts of the body, which improves circulation and boosts magnesium levels.

12. Be Careful With Salt

Too much salt can cause fluid retention, which raises blood pressure. If you must add salt to foods, use no more than 1/2 teaspoon per serving.

13. Avoid Alcohol

Alcohol depletes magnesium because it blocks the absorption of the nutrient. It also makes you dehydrated and tired.

14. Consider Supplements

Some people feel better when they take supplements containing magnesium. However, keep in mind that there are several forms of this mineral. Magnesium glycinate is considered safe by the FDA, but other forms may not be. Talk to your doctor before starting any new supplements.

Bioptimizer Magnesium: Our Recommended Supplement

Bioptimizer Magnesium is a highly effective magnesium supplement that has been used to promote bone health and maintain the integrity of bones. It contains a proprietary blend of magnesium citrate and 6 other types of Magnesium to be absorbed easily by your body.

Magnesium citrate in Breakthrough Optimizer is an excellent source of magnesium and is well-absorbed into the bloodstream. It also helps to prevent calcium loss from bones as it promotes the formation of new bone cells. This unique formula provides a steady supply of magnesium in the form of citrate so you can get all the benefits without worrying about having to take multiple supplements.

The addition of magnesium oxide increases the absorption rate of magnesium citrate easier to absorb.

Dosage: As directed by your healthcare practitioner

WARNING: Do not exceed recommended daily intake. Pregnant or nursing mothers should consult with their physician prior to using this product. Keep out of reach of children. Store at room temperature.

Do’s of taking Breakthrough Magnesium

  • Take 2 capsules a day on an empty stomach.
  • Do not break, crush or open a capsule. Swallow whole.
  • Do not chew or dissolve under the liquid.


  • Do not use it if either tamper-evident seal is broken or missing.
  • If pregnant or lactating, consult with your physician before taking this product.
  • Discontinue use and consult a physician if adverse reactions occur.
  • Keep out of reach from children.
  • Store at room temperature


Magnesium deficiency is nearly universal. However, it is relatively easy to correct if you take action to consume more magnesium-rich foods and/or supplements.

If you experience any symptoms above, consult with a doctor and/or get a blood test to determine if you’re deficient. Magnesium-rich foods will at the very least reduce your chances of experiencing heart disease, improve your sleep, and help regulate your mood.

You should talk to your doctor if you think you’re suffering from any of these symptoms. They may need to adjust your dosage or supplement intake accordingly.

Keep following us at Ageless Body Blog for more interesting posts.

You may also be interested in reading:

  1. Best Magnesium Supplement For Sleep
  2. Magnesium for restless legs
  3. Magnesium for PCOS


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