Do you experience muscle cramps, restless legs, or tossing and turning at night? Are you struggling with poor concentration or sudden mood changes? These common symptoms may indicate a deficiency in magnesium, an essential mineral involved in over 600 enzymatic reactions in the human body.
Magnesium is fundamental to cellular function, controlling processes ranging from nerve signaling and energy production, to neurotransmitter regulation. When magnesium levels drop, these vital processes become disrupted, leading to problems with sleep, energy, stress management, and muscle function.
Despite its importance, studies show that about 57% of the U.S. population does not meet the recommended daily intake of this vital nutrient. The implications of this widespread deficiency are serious: chronic magnesium deficiency has been linked to increased risk of cardiovascular diseases, osteoporosis, and type 2 diabetes, and it may also play a role in depression and other health conditions.
In today’s video, we’ll explore the top 15 signs your body needs more magnesium and share practical solutions. You’ll learn about magnesium-rich foods, proper supplementation, and the common causes of deficiency. Watch until the end to discover essential information about this crucial mineral that may surprise you!
Now, let’s look at the 15 signs your body is deficient in this crucial mineral and electrolyte:
At Number 15, we have “Digestive Discomfort”.
Early signs of magnesium deficiency often manifest in the digestive system. Loss of appetite is a common initial symptom, often accompanied by nausea and vomiting. These symptoms can be subtle at first but may worsen as magnesium levels continue to drop.
Next, at Number 14, we have “Muscle Spasms and Cramping”.
One of the earliest signs of magnesium deficiency appears in muscle function: weak, uncoordinated movements, involuntary spasms, and painful cramps – particularly in the legs, feet, and eyelids. Women with low magnesium levels may experience more intense menstrual cramps, but studies show that supplementation, especially when combined with vitamin B6, can help reduce both cramping and anxiety-related premenstrual symptoms.
Related: Why Your Legs Cramp At Night And How To Stop It From Happening
The next symptom is Number 13, “Fatigue”.
Magnesium participates in energy production in mitochondria and adrenal gland function. When magnesium levels drop, these processes slow down, forcing your body to work harder and leading to fatigue. Studies show that restoring magnesium levels can help boost energy, particularly in chronically tired individuals.
Coming up, Number 12 is “Impaired Blood Sugar Control”.
Magnesium plays a key role in blood sugar control, and its deficiency is particularly common in type 2 diabetes. When magnesium is low, cells become resistant to insulin, the blood sugar-regulating hormone, leading to higher blood glucose levels. This creates a vicious cycle: low magnesium increases insulin resistance, which further depletes magnesium stores. Studies show that magnesium supplementation can help break this cycle by improving insulin sensitivity and blood sugar control in diabetic patients.
Related: 10 Unusual Signs Your Blood Sugar Is Constantly Too High
The next symptom is Number 11, “Numbness and Tingling”.
Peripheral neuropathy – damage to nerves outside the brain and spine – often causes numbness and tingling in hands and feet. Since magnesium is essential for healthy nerve function, low levels can contribute to these symptoms. Studies show magnesium supplementation may help reduce neuropathic pain, particularly in chemotherapy patients where nerve damage is common.
Related: 1 Mineral to STOP Sciatica Pain & Relieve Nerve Pain
Moving on, we have Number 10. “Poor Cognitive Performance”.
Magnesium is essential for mitochondria – the cellular powerhouses that produce energy for brain function. When magnesium levels drop, cognitive problems emerge, including difficulty concentrating, mental cloudiness, and memory issues. The brain contains the highest concentration of mitochondria in men, while women have peak concentrations in their ovaries. Studies show that restoring magnesium levels through supplementation can enhance learning and memory capabilities.
Next, the Number 9 symptom is “Insomnia”.
Magnesium helps produce GABA, a neurotransmitter that signals your brain to relax and prepare for sleep, while also helping to lower levels of cortisol, the body’s primary stress hormone. When magnesium levels are low, GABA production decreases and cortisol can remain elevated, making it harder to achieve restful sleep. This explains why magnesium supplementation often improves sleep quality.
Moving on, we have Number 8, “Constipation and IBS”.
Magnesium plays a dual role in healthy digestion: it draws water into the intestines to soften stools while helping intestinal muscles contract properly to move waste. When magnesium levels are low, stools become hard and difficult to pass. Beyond regular digestion, magnesium supplementation can help people with Irritable Bowel Syndrome (IBS) by reducing stomach pain and cramping.
Related: This 2-ingredient IBS Healing Tea Has Been Proven to Work Better Than Medication
Coming up, is symptom Number 7, “Headaches and Migraines”.
Magnesium helps prevent migraines by regulating calcium levels in nerve cells and supporting neurotransmitter production. When magnesium levels are low, nerves can become overstimulated, triggering severe headaches. Studies show that people who suffer frequent migraines often have magnesium deficiency, and supplementation can effectively reduce both the frequency and severity of their headaches.
Related: These Are The Best Headache And Migraine Tips
The next symptom, Number 6, is “Mood Disorders”.
As mentioned earlier, magnesium helps produce GABA, a key neurotransmitter that promotes calmness and relaxation in the brain. When magnesium levels are low, GABA production decreases, which can trigger anxiety, irritability, and difficulty concentrating. This explains why maintaining adequate magnesium levels is crucial for stable mood, focus, and sleep patterns.
Related: Magnesium May Treat Depression Better Than Psychiatric Drugs, Study Finds
Next up, is Number 5, “Dry and Dull Skin”.
Magnesium plays a key role in skin health by regulating hormone balance and fatty acid production. When levels are low, skin conditions like eczema may become more difficult to manage.
Related: How To Use Apple Cider Vinegar To Treat Eczema (It’s Unbelievably Effective!)
Moving on, we have Number 4, “Weak or Brittle Bones”.
Magnesium is essential for healthy bone structure, with 60% of the body’s stores found in your bones. Along with vitamin D, vitamin K2, calcium, and zinc, magnesium helps maintain bone strength and density. When levels are low, bones become more vulnerable to osteoporosis, particularly in high-risk groups like postmenopausal women.
Related: Researchers Make Surprising Discovery: Magnesium, NOT Calcium, Is The Key To Healthy Bones
The next symptom, Number 3 is, “Chronic Pain and Fibromyalgia”.
In chronic pain conditions like fibromyalgia, anxiety creates muscle tension, which intensifies pain, leading to more anxiety. When magnesium levels are low, this cycle worsens as both nerve sensitivity and muscle tension increase. Research shows magnesium supplementation can help break this cycle by calming nerves and relaxing muscles, addressing both physical and emotional symptoms.
Next, at Number 2, we have “Arrhythmia and High Blood Pressure”.
Magnesium regulates heart rhythm by controlling calcium and potassium in heart cells. When levels are low, arrhythmias can develop, causing irregular, fast, or slow heartbeats – including Atrial Fibrillation (AFib), where the heart’s upper chambers beat chaotically. Studies show magnesium supplementation helps prevent AFib by stabilizing heart cell signaling. Beyond heart rhythm, magnesium keeps blood vessels flexible, and daily supplementation can effectively lower blood pressure.
Related: Cinnamon and Magnesium May Lower Blood Pressure More Than Medication
And the Number 1 symptom is “Hearing Problems”.
This may be surprising, but magnesium deficiency can make your ears more vulnerable to both noise-induced hearing damage and tinnitus (persistent ringing in the ears). Studies have found that daily supplementation with higher doses of magnesium over three months can help reduce tinnitus symptoms.
Now that we know the signs of magnesium deficiency, let’s explore three ways to improve your magnesium levels.
First, to boost your magnesium intake, focus on nutrient-rich foods:
Pumpkin seeds reign supreme as nature’s magnesium powerhouse among all nuts and seeds.
Cooked spinach delivers exceptional magnesium content, making it the champion of leafy greens.
Black beans and legumes offer substantial magnesium while providing essential fiber and protein.
Quinoa and brown rice lead the whole grains category with impressive magnesium content.
Mackerel and fatty fish deliver magnesium alongside beneficial omega-3 fatty acids.
Dark chocolate with 70% plus cocoa provides magnesium with a delicious antioxidant boost.
Avocados combine magnesium with healthy fats in a versatile package.
Tofu serves as an excellent plant-based source of both magnesium and protein.
Bananas provide magnesium with a convenient boost of potassium.
Wheat bran concentrates magnesium in a form perfect for cereals and baking.
The second way to increase magnesium levels is to take an Epsom salt bath.
Epsom salt baths boost magnesium levels through skin absorption, offering a relaxing soak with either traditional magnesium sulfate or newer magnesium chloride flakes.
Related: 12 Simple Epsom Salt Beauty Hacks For Your Skin, Lips And Hair
And obviously, the third way to improve magnesium levels is through supplementation.
Different forms of magnesium offer unique benefits. Magnesium glycinate is highly bioavailable, gentle on the stomach, and excellent for promoting relaxation and sleep while helping with anxiety. Magnesium malate combines magnesium with malic acid to boost energy production and help with chronic pain and fatigue. Magnesium L-threonate uniquely crosses the blood-brain barrier to enhance cognitive function, memory, and learning. Magnesium oil provides a transdermal option by applying on the skin, bypassing digestion while helping with muscle cramps and sleep quality. If you’re interested in a magnesium supplement that combines multiple forms of magnesium, please see the link below.
Next, let’s look at the four major causes of magnesium deficiency.
Today’s widespread magnesium deficiency mainly comes from poor diet, made worse by farming practices that leave soil mineral-poor and food processing that removes magnesium.
Digestive problems like Crohn’s and Celiac disease make it hard for the body to absorb magnesium, and common medicines such as heartburn medications, water pills, and some antibiotics lower magnesium levels.
Health issues play a major role too – Type 2 diabetes causes magnesium loss through frequent urination, while regular heavy drinking damages both kidney function and the body’s ability to absorb magnesium.
And as people age, they typically eat less magnesium-rich food and their bodies become less efficient at absorbing it. Ongoing stress, heavy sweating, and hormone disorders that affect the kidneys speed up magnesium loss, leading to a continuing cycle of deficiency.
Finally, how can you test for magnesium deficiency?
The red blood cell (RBC) magnesium test is the most reliable method for detecting deficiency because it measures magnesium inside cells. Standard blood tests can be misleading since the body maintains normal blood levels by drawing magnesium from bones and tissues even when overall stores are low.
By now you understand magnesium’s vital role in human health. Even without obvious signs of deficiency, most people can benefit from increasing their magnesium intake. Daily intake of this mineral helps maintain mental clarity and balanced energy levels, while its adaptogenic properties enhance the body’s resilience to everyday stress, making it an essential health tonic for modern living.