7 Common Signs of Magnesium Deficiency

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Magnesium is critical for your overall health — here’s how to catch common signs of deficiency and incorporate this important mineral into your diet

Magnesium is an important mineral that plays a vital role in over 300 of the human body’s biochemical reactions. It’s essential for maintaining healthy bones, nerves, muscles, and heart function. Despite the importance of magnesium, many people don’t get enough of it in their diet. This leads to magnesium deficiency.

Although it may not be a pressing issue now, continuing to live a magnesium-deficient life can cause serious health problems down the road. This includes heart disease, high blood pressure, osteoporosis, and others. 

Look for common signs of magnesium deficiency as well as foods that are good sources of minerals.

Muscle Spasms and Cramps

One of the most common signs of magnesium deficiency is muscle spasms and cramps. These involuntary muscle contractions can occur anywhere in the body. However, they’re most commonly felt in the legs. Magnesium helps regulate muscle contractions and relaxes the muscles after they contract. 

To prevent muscle spasms and cramps, make sure you’re getting enough magnesium in your diet. Here is additional information on cramps and what may be causing them.

Anxiety and Depression

Magnesium deficiency has been linked to anxiety and depression. Low magnesium levels can affect the production of serotonin, a neurotransmitter that regulates mood. This can lead to symptoms such as anxiety, depression, and irritability. Anxiety and depression caused by magnesium deficiency commonly cause a lack of sleep or insomnia

To alleviate these symptoms, consider taking a magnesium supplement or adding magnesium-rich foods to your diet.

High Blood Pressure

Magnesium plays a key role in regulating blood pressure. Studies show that people with enough magnesium in their diet have lower blood pressure than those who don’t. Magnesium helps relax the blood vessels and improve blood flow, lowering blood pressure. 

The FDA states that a diet high in magnesium may lower the risk of high blood pressure. Although not directly conclusive, it’s always a good idea to make sure you are consuming enough magnesium.

Hormone Problems

Magnesium deficiency can cause hormonal imbalances, particularly in insulin and thyroid hormones. Insulin helps regulate blood sugar levels, while thyroid hormones help regulate metabolism. Low levels of magnesium can interfere with the production and function of these hormones. This may lead to symptoms like fatigue, weight gain, and insulin resistance. 

Sleep Problems

Magnesium is essential for maintaining healthy sleep patterns. It helps relax the muscles and calm the mind, which can improve sleep quality. Studies have shown that magnesium deficiency can cause insomnia and other sleep disorders. 

Magnesium supplements have gone viral due to the link between good sleep and magnesium, but you can always find naturally occurring magnesium in the foods you eat. 

Low Energy

Magnesium deficiency can cause fatigue and low energy levels. This is because magnesium is essential for converting food into energy. Without enough magnesium, the body can’t produce enough energy to function properly. To increase your energy levels, try to eat a diet rich in magnesium. 

Bone Health

Magnesium is crucial for maintaining healthy bones because it regulates calcium absorption and supports bone density. Studies show that magnesium deficiency can lead to bone loss and osteoporosis. To promote healthy bones, get enough magnesium in your diet. 

What to Eat?

Do you have some of these common signs of magnesium deficiency? Here are some foods you can incorporate into your diet:

  • Spinach
  • Almonds
  • Dark chocolate
  • Avocado
  • Black beans
  • Cashews
  • Edamame
  • Pumpkin seeds
  • Salmon
  • Brown rice

Bottom Line

Magnesium deficiency is a common problem that can lead to a variety of health issues. If you experience any of these common signs of magnesium deficiency, consider consulting with a healthcare professional to determine if you need to increase your magnesium intake. 

Fortunately, there are many foods that are rich in magnesium, and taking a supplement is also an effective way to prevent or treat magnesium deficiency. By being aware of the symptoms of magnesium deficiency and taking steps to address the issue, you can help improve your overall health and well-being.