10 Signs You Might Be Deficient in Magnesium
Magnesium: The Quiet Mineral That Does Almost Everything
Magnesium plays a role in everything from energy production to hormone balance, digestion, sleep, and nervous system regulation. But because of chronic stress, processed foods, poor soil quality, and certain medications, magnesium deficiency is incredibly common and often overlooked.
Many of the symptoms people attribute to aging, stress, or just being busy are actually signs that your body may be running low on this crucial mineral.
Here are 10 signs you might be deficient in magnesium and why it matters.
Supplements
1. MUSCLE CRAMPING OR TWITCHING
Magnesium helps regulate nerve impulses and muscle contractions. If you’re experiencing cramps, eye twitches, or restless legs, especially at night, your body might be asking for more magnesium.
2. Anxiety or Mood Swings
Magnesium plays an important role in calming the nervous system. Low levels can increase feelings of anxiety, irritability, and emotional reactivity, particularly around your menstrual cycle or during times of high stress.
3. Poor Sleep or Insomnia
If you struggle to fall asleep or stay asleep, low magnesium may be part of the reason. It supports the production of melatonin and GABA, both of which help the body wind down and rest deeply.
4. Hormonal Imbalances Including PMS, PCOS, or Menstrual Irregularities
Magnesium is essential for healthy estrogen metabolism and helps regulate cortisol and insulin. A deficiency can worsen PMS symptoms, increase cramps, and contribute to irregular cycles or mood swings.
5. Constipation or Sluggish Digestion
Magnesium relaxes the muscles in the digestive tract and supports regular bowel movements. If you're not having consistent daily elimination, low magnesium may be affecting your motility.
6. Frequent Headaches or Migraines
Magnesium deficiency is a common trigger for both tension headaches and migraines. Supporting your body with the right form of magnesium can reduce their frequency and intensity over time.
7. Low Energy or Fatigue
Magnesium is required to create ATP, the body’s primary energy molecule. Without it, your cells can’t generate energy efficiently, which may leave you feeling drained or sluggish.
8. Sugar or Carb Cravings
Cravings, especially around your period or under stress, may be linked to magnesium deficiency. Magnesium plays a role in balancing blood sugar and supporting insulin sensitivity.
9. Increased Sensitivity to Stress
When your magnesium levels are low, even minor stressors can feel overwhelming. Magnesium helps regulate your stress response and gets used up more quickly when your body is in a chronically stressed state.
10. Irregular Heartbeat or Palpitations
Magnesium supports proper electrical activity in the heart. A deficiency may sometimes cause palpitations, fluttering, or an irregular rhythm. If you experience heart symptoms, always consult with your doctor.
What Contributes to Magnesium Deficiency?
Even with a clean, whole-food diet, magnesium levels can drop due to factors such as chronic stress, caffeine and alcohol intake, blood sugar imbalances, gut absorption issues, and use of common medications like antacids, diuretics, or hormonal birth control. Depleted soil and modern agricultural practices also reduce the magnesium content in our food.
How to Replenish Magnesium
You can support your body through both food and supplementation.
Magnesium-rich foods include leafy greens, pumpkin seeds, black beans, avocado, almonds, bananas, and dark chocolate or cacao.
Supplement options include magnesium glycinate for calming support, magnesium citrate for digestion and regularity, and magnesium malate for energy.
Topical options like Epsom salt baths or magnesium oil can also be helpful, especially if your digestion is compromised.
The Bottom Line
If you see yourself in several of these symptoms, it may be worth exploring whether magnesium is the missing piece. Supporting your body with this essential mineral can improve energy, mood, sleep, hormonal balance, and stress resilience and the changes can be felt quickly with the right support.
