10 Signs of Magnesium Deficiency

If there were ever a jack-of-all-trades nutrient that does it all, it’d be magnesium. It plays a vital role in metabolism, nerve and muscle function, mood, bone health, blood pressure, and much more. In fact, magnesium is a cofactor in over 300 enzymatic reactions! (1)

That means when your magnesium levels are low, hundreds of biochemical processes suffer. Considering a 2005-2006 survey found that 48% of the US is not getting enough magnesium, this is alarming. (2)

Wondering if you could be one of them? This article will cover the causes and signs of magnesium deficiency and provide some helpful tips to get this mineral back in balance. Let’s get started!

Common Causes of Low Magnesium Levels

Magnesium is the 4th most abundant mineral in your body.  Yet, low levels of this mineral are becoming all too common. Reasons for low magnesium include:

• Chronic digestive disorders such as Crohn’s disease, Celiac disease, IBS, leaky gut, and low stomach acid impair nutrient absorption.

• A poor diet filled with processed foods devoid of nutrition.

• Type 2 diabetes, as insulin resistance causes your body to excrete magnesium in your urine.

• Alcohol consumption depletes your body’s mineral stores. (3)

• Kidney disease, as your kidneys regulate your body’s magnesium levels.

• Certain medications such as antacids, antibiotics, birth control pills, diuretics, and proton pump inhibitors are associated with low magnesium. (4)

• Chronic stress depletes your body’s magnesium levels.

• Chemicals in water like fluoride and chlorine bind to magnesium.

• Liver detox requires magnesium as a cofactor. Therefore, a high toxic load can drain your body’s magnesium levels.

• Soil degradation from modern farming practices has decreased the nutrient content in all food (conventional and organic). Research shows that in the last 60 years, the magnesium content in vegetables has dropped between 25-80%!

Wondering if You Have a Magnesium Deficiency? 10 Signs to Watch For!

1. Impaired Liver Detox

Feel like you don’t detox well? Magnesium is a cofactor for glutathione production, which means if your magnesium levels are low -- it’s likely your glutathione is too. Glutathione, known as the “master antioxidant,” is critical for liver detox. It prevents cell damage while your body releases harmful toxins and chemicals.

The good news is this imbalance can be easily corrected. Studies have found magnesium supplementation increases glutathione levels. (5) Score!

2. Low Energy & Mitochondrial Dysfunction

Wondering why you’re so tired all the time? Low magnesium could be to blame. Your mitochondria, the “powerhouses” of your cells, are in charge of creating energy, known as ATP. The more effectively your mitochondria are functioning, the more ATP you’ll produce and the more energy you’ll have!

But here’s the snag. The ATP synthesizing protein found in mitochondria can’t do its job without magnesium. (6) Magnesium even decides how much energy your mitochondria produce! (7) So, if you can’t seem to get your mojo back, you may want to check your magnesium status.

3. Blood Sugar Imbalance

Your body needs magnesium to convert carbs and fats into energy. Research reveals it serves an essential role in blood sugar regulation and insulin secretion. (8) In fact, people with low magnesium levels are more likely to develop insulin resistance and diabetes. (9)

On the flip side, studies show magnesium supplementation can improve blood sugar regulation and insulin sensitivity in subjects with both prediabetes and Type 2 diabetes. (10, 11)

4. Muscle Cramps

Your muscles always have a delicate dance going between the minerals calcium and magnesium.  Calcium contracts your muscles, while magnesium relaxes them.

When these two minerals are in balance, all is well.  But when magnesium levels get too low, excess calcium tightens muscles, leading to cramps, spasms, twitching, and even tremors. (12, 13)

Low magnesium also leads to lactic acid build-up, which causes muscle pain and soreness post-workout. This is exactly why Epsom salt baths are perfect for exercise recovery (and just tight muscles in general). You’re literally bathing in magnesium sulfate soup! 

5. Hormone Imbalance

Your liver doesn’t just release toxins -- it releases excess hormones as well. Low magnesium levels impair liver function, which may result in an imbalance between your estrogen and progesterone, known as estrogen dominance. 

Numerous studies have found magnesium supplementation lessens symptoms of estrogen dominance such as PMS, menstrual migraines, and mood changes. (14, 15, 16)

But estrogen isn’t the only hormone low magnesium throws off.  Your body needs magnesium to produce thyroid hormones too. (17) Severe deficiencies are associated with hypothyroidism and Hashimoto’s thyroiditis. (18) Research has found that low magnesium levels can increase your cortisol and adrenaline as well. (19)

6. Depression or Anxiety

Magnesium regulates your neurotransmitters like a conductor in an orchestra. It inhibits excitatory neurotransmitters while enhancing “feel good” ones like serotonin, dopamine, and GABA. 

Research has shown low magnesium levels are associated with an increased risk of depression. (20) Luckily, magnesium supplementation has also been shown to turn that around. One study even found that magnesium treated depression just as effectively as an antidepressant medication! (21)

Magnesium also increases activity in your parasympathetic nervous system, known as “rest and digest” mode, helping you manage stress better and chill out. (22) Its stress-busting abilities show promise as a treatment for anxiety. (23) 

7. Headaches, Migraines, & Pain

Magnesium’s muscle-relaxing action comes in handy for pain as well. Research shows it can help reduce the pain of headaches, migraines, menstrual cramps, and even neuropathy.  (24) 

How? Magnesium plays an antagonist role to the NMDA (N-methyl-D-aspartate) receptor. (25) When your nervous system’s NMDA receptors are activated, it causes an excitatory response that is associated with increased pain. (26) Magnesium blocks this NMDA response channel, lessening the excitatory response, as well as your pain. (27)

8. Constipation

Eating plenty of fiber and still plugged up? You may be low on magnesium.  It has an osmotic effect on the body, drawing water into the intestines and increasing bowel motility.  Plus, it softens and increases the size of stools, helping them pass through easier. (28) 

Magnesium also relaxes intestinal muscles, triggering peristalsis -- the muscle contractions that move food through your digestive tract.

9. Impaired Brain Function 

Animal studies show that magnesium plays an essential role in learning and memory due to its ability to block NMDA receptors. (29, 30) Overstimulation of the NMDA receptors leads to excitotoxicity, which eventually causes cell death.  

Magnesium also plays a crucial role in neuroplasticity, helping your brain form new neural networks. (31) Its antioxidant action protects your mitochondria from harmful free radical damage. Low magnesium levels are associated with increased C-reactive protein, an inflammatory marker linked with many chronic diseases, including Alzheimer’s and Parkinson’s disease. (32) 

10. Insomnia

If you’ve tried melatonin and still aren’t snoozing soundly, you may want to consider magnesium. It regulates your body’s melatonin and has been shown to improve sleep measures in patients with insomnia. (33, 34) 

Magnesium may also boost your sleep a second way -- by stimulating your body’s gamma-aminobutyric acid (GABA) receptors. (35)

GABA is an inhibitory neurotransmitter that slows down brain activity, helping you relax. Popular sleep drugs like Ambien induce sleep by enhancing GABA; however, they often have nasty side effects. (36) Luckily, you can give your GABA a boost the natural way with magnesium. 

3 Helpful Tips to Boost Your Magnesium Levels

Modern life can make it tough to get your fill of magnesium. From chronic stress to poor food quality to toxin exposure -- it can seem like the cards are stacked against you. 

But don’t worry, there’s still plenty you can do to optimize your body’s magnesium levels...

1. Take an Epsom Salt Bath

Epsom salt baths are not just for detox and self-care. They’re an easy (and relaxing) way to boost your magnesium levels too. If you’re new to Epsom salt baths, check out this post. It’ll walk you through it step by step. 

2. Each More Magnesium-Rich Foods

Eating plenty of dark leafy greens, nuts, seeds, and beans will get your magnesium levels moving in the right direction. Pay special attention to the following foods, which are exceptionally high in magnesium:

• Almonds

• Avocados

• Bananas

• Cashews

• Dark chocolate 

• Pumpkin seeds

• Salmon

• Spinach

• Swiss chard

3. Take a Magnesium Supplement

A daily magnesium supplement is the easiest way to keep your levels in check.  However, you’ll want to be choosy, as many magnesium supplements are poorly absorbed and have low bioavailability. 

My Magnesium of Choice: Chelated Magnesium Powder

I have tried many different brands and forms of magnesium over the years. Magnesium bisglycinate is by far the most bioavailable, making it the perfect fit for those wishing to correct a magnesium deficiency. 

Each teaspoon of Chelated Magnesium Powder provides 300 mg of highly absorbable magnesium -- 80% of the recommended daily value! Best of all, it tastes great and won’t cause digestive upset. 

It’s already getting rave reviews for improving sleep quality and reducing muscle pain -- all while being extremely gentle on your system. Wondering if it might work for you too? Now’s a great time to test it out!

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Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.

Check out her easy 5-Day DIY Detox Guide here!

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