10 Signs of Magnesium Deficiency and How to Fix It

The Essential Guide to Magnesium: Your Body’s Super Mineral

Magnesium is one of the most vital minerals in the human body, playing a crucial role in over 600 biochemical reactions. Despite its importance, magnesium deficiency is widespread and often overlooked.

Could a lack of magnesium be impacting your health? This article outlines the key signs of magnesium deficiency and the best ways to restore optimal levels.

Why Magnesium Deficiency Matters
​According to Dr. Norman Shealy, MD, PhD, nearly every known disease is linked to a magnesium deficiency. This might seem like a bold claim, but when you consider magnesium's role in nerve function, muscle contraction, and energy production, it becomes clear why insufficient levels can trigger a wide range of health issues.

Below are 10 major signs that may indicate a magnesium deficiency:
1. Brain Fog and Poor Cognitive Function
If you struggle with memory lapses, difficulty concentrating, or mental fatigue, low magnesium could be a factor. Magnesium is essential for mitochondrial function, which provides energy to brain cells. Research shows that increasing magnesium intake can improve learning and memory.

2. Headaches and Chronic Migraines
Many migraine sufferers have lower magnesium levels, as magnesium regulates neurotransmitters and nerve function. Supplementing with magnesium has been shown to reduce the frequency and severity of migraines, as well as tension headaches.

3. Constipation and Digestive Issues
Magnesium helps draw water into the intestines, softening stool and promoting regular bowel movements. It also supports muscle contractions in the digestive tract, making it beneficial for constipation and irritable bowel syndrome (IBS) symptoms.

4. Fatigue and Low Energy
Feeling constantly drained? Magnesium is essential for ATP production—the energy currency of your cells. Without sufficient magnesium, energy levels drop, leading to chronic fatigue and adrenal stress.

5. Insomnia and Poor Sleep
Magnesium supports the production of GABA, a neurotransmitter that promotes relaxation and deep sleep. A deficiency can contribute to restless nights and difficulty staying asleep. Supplementing with magnesium may help improve sleep quality.

6. Muscle Spasms and Cramps
Magnesium is crucial for muscle relaxation. Low levels can cause muscle twitches, cramps, and spasms, especially in the legs, feet, and eyelids. Women with magnesium deficiency may also experience increased menstrual cramping.

7. Chronic Pain and Fibromyalgia
Magnesium deficiency can lead to excessive muscle tension and nerve sensitivity, contributing to chronic pain conditions like fibromyalgia. Magnesium helps relax muscles and reduce inflammation, alleviating pain and discomfort.

8. Irregular Heartbeat (Arrhythmia)
The heart relies on magnesium to maintain a steady rhythm. Low magnesium levels can cause palpitations, rapid heartbeats, or irregular rhythms due to imbalanced calcium and potassium levels in heart muscle cells.

9. Numbness and Tingling
Tingling or numbness in the hands, feet, or other areas of the body can indicate nerve dysfunction related to magnesium deficiency. Studies suggest that magnesium may help protect against nerve damage, including peripheral neuropathy.

10. Anxiety and Mood Disorders
Magnesium plays a key role in mental health by regulating neurotransmitters like serotonin and GABA. Low levels are linked to anxiety, irritability, and even depression. Increasing magnesium intake can support a more balanced mood and stress resilience.

How to Restore Healthy Magnesium Levels1. Eat Magnesium-Rich Foods
Incorporating magnesium-rich foods into your diet is the best way to maintain optimal levels. Some of the best sources include:

• Avocados
• Leafy green vegetables (spinach, kale)
• Nuts and seeds (almonds, pumpkin seeds)
• Dark chocolate
• Wild-caught fish (salmon, mackerel)

Try adding these foods to your daily meals for a natural magnesium boost.

2. Take Epsom Salt or Magnesium Baths
Soaking in an Epsom salt bath is a relaxing way to absorb magnesium through the skin. Epsom salts contain magnesium sulfate, while magnesium flakes contain magnesium chloride, which is more easily absorbed and provides longer-lasting benefits.

3. Consider Magnesium Supplements
Due to soil depletion and modern farming practices, food alone may not provide enough magnesium. Taking a high-quality magnesium supplement can help fill the gap. Different forms of magnesium offer unique benefits:

• Magnesium glycinate – Best for relaxation and sleep
• Magnesium citrate – Helps with digestion and constipation
• Magnesium malate – Supports energy production and muscle recovery

Magnesium is essential for overall health, yet many people unknowingly suffer from deficiency. If you experience any of the symptoms listed above, increasing your magnesium intake through diet, baths, or supplementation can make a world of difference. Prioritize magnesium-rich foods, relax with Epsom salt soaks, and consider supplementation to support your body’s needs.

By addressing magnesium deficiency, you can improve your energy, brain function, digestion, and overall well-being.