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6 Huge Magnesium Deficiency Symptoms

There are many Health Benefits of Magnesium as it is an essential mineral that helps maintain healthy muscle and bones. Here are 6 huge magnesium deficiency symptoms you should be looking for when evaluating your health.

magnesium and sleep

6 Huge Magnesium Deficiency Symptoms

Magnesium is a mineral and important nutrient that your body needs to function. It is responsible for helping with over 300 processes within the body. Magnesium helps muscles and nerves work efficiently, helps to regulate blood sugar levels, assists in keeping bones strong and helps your body maintain a steady heart rate. It is known for having a calming and relaxing effect on body systems.

You can get magnesium through eating foods rich in the nutrient or dietary supplements. Foods rich in magnesium include green leafy vegetables, nuts, avocados, pumpkin seeds, salmon, grass-fed dairy and dark chocolate. Below are some common signs of magnesium deficiency symptoms.

magnesium supplement tablets

What is the first sign of hypomagnesemia?

According to Healthline, early magnesium deficiency symptoms include nausea, vomiting, weakness and decreased appetite.

Problems with Cognition

A deficiency in magnesium can result in a number of cognitive difficulties, such as brain fog, memory problems and difficulty concentrating. This is because magnesium plays a vital role in helping your mitochondria function. Mitochondria are structures within the body’s cells that are responsible for producing energy.

Without enough magnesium, the mitochondria in brain cells have difficulty producing enough energy to power thinking processes.

MIT researchers found that magnesium plays a pivotal role in regulating brain receptors needed for learning and memory function, and that supplementing with magnesium helped clear so-called “brain fog.”

man with headache

Headaches and Migraines as a magnesium deficiency symptom

If you suffer from chronic headaches or migraines, low magnesium may be playing a role in keeping your head pounding. Some studies have shown that people who get migraines tend to have lower levels of magnesium in their bodies. Low magnesium is thought to contribute to headaches and migraines because of its role in supporting healthy neurological function and neurotransmitter production.

The American Migraine Foundation suggests taking a 400–500 milligram (mg) supplement of magnesium oxide daily to prevent migraines. They also say that daily oral magnesium has also been shown to be effective in preventing menstrually related migraine, especially in those with premenstrual migraine.

Research on magnesium has found it to be a well-tolerated, safe and inexpensive option for migraine prevention, while it may also be effective as an acute treatment option for headaches including migraines, tension- type headaches and cluster headaches.

Do you suffer from magnesium deficiency? Here are 6 huge signs that you do. Person hunched over tired.

Constipation is a sign of magnesium deficiency

Low magnesium can often lead to bouts of constipation. Magnesium works to keep you regular in a couple of ways. By helping to draw water into the intestines, magnesium plays a role in keeping stools soft for more efficient elimination. It also helps by keeping the muscle contractions of the intestinal track regulated and working optimally.

We don’t eat enough magnesium-rich foods. Plus things like chronic stress, too much caffeine and sugar and toxic overload often deplete magnesium levels and can make you constipated.

muscle cramp in leg magnesium

Muscle Cramps and Spasms

Because of the important role it plays in supporting your muscles, not having enough magnesium can lead to painful muscle cramps and spasms. Your muscles work by contracting and relaxing.

Without enough magnesium, these contractions and relaxations can become difficult and uncoordinated. Muscle spasms and cramps are often early signs of magnesium deficiency. Muscle spasms due to low magnesium are often felt in the feet and legs.

According to this 1996 study, magnesium deficiency should always be included in the diagnosis of patients who present with persistent or severe muscle pain.

Anxiety and Stress from lack of magnesium

Because of its important role in the production of neurotransmitters, low magnesium can leave you feeling anxious, stressed and irritable. Neurotransmitters are chemicals found in the brain that help your nerves communicate with each other so anxiety is one of the biggest big magnesium deficiency symptoms.

They help your body regulate a variety of behaviors, such as sleep, thought patterns, moods and more. Low magnesium can result in a variety of mood disorders, including anxiety, depression, irritability and confusion.

woman with insomnia


If you suffer from sleepless nights, you may be low in magnesium. The neurotransmitter gamma-aminobutyric acid (GABA) plays a role in helping the body to relax. GABA is the neurotransmitter responsible for quieting down nerve activity and magnesium plays an important role in helping GABA production in the brain.

Being low in magnesium can lead to low GABA production. And, without proper amounts of GABA, getting a good night’s sleep can be difficult. By helping to quiet the nervous system and promote GABA production, magnesium may help prepare your body and mind for sleep.

woman sleeping no clutter

How can I increase my magnesium levels quickly?

You can raise your magnesium levels quickly by eating a diet rich in magnesium as well as taking a daily supplement.

Magnesium Resources

Nature Made Magnesium
Nature Made High Absorption Magnesium Citrate 200mg gummies to support muscle relaxation, heart, nerve, and bone health

Magnesium Spray on Amazon
You get 100% absorbable elemental magnesium delivered directly to cellular level through skin. Mined as a liquid in its ionic state, it requires no further processing by your body.

NOW Solutions Magnesium Flakes
NOW Solutions 100% Pure Magnesium Chloride Flakes are an ideal natural bath additive for softening skin. They improve skin hydration, and make a soothing addition to bath water and foot baths.

How Can You Get More Magnesium from Your Diet?

Magnesium is an essential mineral that performs a host of necessary functions. It helps your body utilize other minerals and vitamins and is vital for the right functioning of muscles and nerves, including the heart.

Studies show that people who live in areas with hard water have less cardiovascular disease, and hard water is the result of high levels of magnesium and calcium. It helps the body turn glucose into energy and helps regulate body temperature. Magnesium is used as a laxative, a sleep aid and an antacid.

About 50 percent of the magnesium people get in your diet is absorbed by the small intestine, and the rate goes up if you’re deficient in the mineral. Another good thing about magnesium is that it’s found in a variety of foods.

Can you take magnesium every day?

Yes, it is generally recommended to take a magnesium supplement in the evening with food every day.

Wooden massage roller 4 dice Maderoterapia Wood therapy
Wooden massage roller 4 dice Maderoterapia Wood therapy
Organic Magnesium Lotion Sore Muscles Growing Pains RLS
Organic Magnesium Lotion Sore Muscles Growing Pains RLS
Organic Magnesium Body Butter w Whipped Raw Shea and Moringa
Organic Magnesium Body Butter w Whipped Raw Shea and Moringa
Magnesium Oil Spray Lavender or Unscented Magnesium Spray
Magnesium Oil Spray Lavender or Unscented Magnesium Spray

More Information about Magnesium Deficiency

Health Benefits of Magnesium

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Friday 20th of December 2019

In the past couple of years I’ve been getting bouts of constipation, which previously was not my norm. I’m thinking I may be magnesium deficient. My question is, is there a different type of magnesium used for constipation?

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Friday 25th of October 2019

I'm a diabetic type 2 and have underative thyroids I have brain fog no energy can't sleep sometimes will it help me I'm on snythriod 100 mg and metformin 1000 twice a day and a colestoral med also


Wednesday 16th of October 2019

Hi! I had been having extreme cramps and spasms in my left leg around calf. The pain was not constant, but would happen periodically. It was cryingly excruciating. I would beat my leg and cast out the devil, etc? I read about magnesium and learned about potential deficiency in adult diet. I noted my multiple vitamin had a trace amount of 25-35% DV. I decided to add magnesium as a supplement and advised my medical practicianers about them. So, they monitor me. And, I still pray to GOD! But, I can attest that since I've been ingesting NatureMade Magnesium- one in am and one in pm, I have not had any more cramp episodes . So, go figure!


Friday 4th of October 2019

What is the best absorption magnesium to take ?


Thursday 10th of October 2019

Hi Ellie - I'm not sure I understand your question.


Monday 23rd of September 2019

Magnesium pills upset my stomach, so I use magnesium oil. Just spray it on my stomach area. Not sure if I’m getting the right amount, what do you think?

Susan Armstrong

Sunday 6th of October 2019

I’ve been told and have read that the best way to get magnesium into your body is through the skin!