11 Subtle Signs of Low Magnesium You Should Know

Why is low magnesium so prevalent? One major reason is many individuals do not consume enough vegetables, which are naturally high in magnesium, according to Erin Barrett, Ph.D., director of product innovation and scientific affairs at Shaklee. Moreover, many processed foods lose their mineral content during refinement.

Additionally, some individuals require more magnesium than others, noted Amy Davis, R.D.N., a nutrition consultant at Live Conscious. This includes older adults, individuals with certain health conditions (like gastrointestinal disorders, type 2 diabetes, and substance use disorders), and people taking specific medications, all of whom may have a harder time absorbing magnesium, according to the NIH.

Since magnesium deficiency usually exhibits no obvious symptoms, it can be challenging to determine if you are getting enough. However, there are various signs—both subtle and pronounced—that may indicate a need for greater magnesium intake. Here, specialists share the symptoms associated with low magnesium, alongside guidance for increasing your intake if necessary.

Fatigue

Feeling fatigued, weak, or lacking energy? Low magnesium levels could be a factor. “Magnesium is crucial for creating ATP, the primary energy molecule in your cells,” Barrett explained. “Without sufficient magnesium, your body struggles to produce or utilize energy efficiently, resulting in fatigue or weakness.” This is among the most prevalent indicators of low magnesium. If you are uncertain whether your exhaustion stems from everyday fatigue or significant fatigue, watch for “persistent tiredness that does not improve with rest,” as described by Landry.

Muscle Cramps and Spasms

Insufficient magnesium may cause muscle cramps, twitches, spasms, or tingling sensations—and in severe cases, it could result in seizures or involuntary eye movements (nystagmus), according to Barrett. Magnesium plays a vital role in regulating calcium and potassium, crucial electrolytes for muscle and nerve function. “With low magnesium, nerves and muscles can become overly responsive,” Barrett noted, which can lead to sensations of weakness, twitching, or general muscle discomfort, such as waking with tense calves or experiencing nocturnal cramps, as Peterson elaborated.

Anxiety or Irritability

Experiencing unexplained stress, anxiety, or irritability? Your magnesium levels might be low. “Magnesium plays a significant role in calming the nervous system,” Peterson noted. It regulates neurotransmitters, including feel-good chemicals like dopamine and serotonin, as well as stress hormones like epinephrine. “When magnesium levels drop, both the brain and muscles can become overly stimulated, leading to feelings of tension, anxiety, or irritability,” she explained.

Irregular Heartbeat

If you notice your heart racing or beating irregularly, consult your doctor. Low magnesium levels might be responsible, as stated by Barrett, Davis, and Landry. “Magnesium stabilizes the electrical activities of the heart,” Davis explained, so a deficiency may disrupt this balance, leading to fast or irregular heart rates.

Headaches

A lesser-known indicator of low magnesium can be persistent headaches or migraines, especially if their frequency increases. “Magnesium affects nerve transmission and blood vessel health in the brain,” Barrett mentioned. “Deficiencies have been associated with a heightened risk of migraines in some individuals.” While not everyone experiences this symptom, it’s worth paying attention to.

Trouble Sleeping

If you feel fatigued despite a full night’s sleep or struggle to fall asleep or stay asleep, low magnesium might be the issue. “When someone is ‘wired but tired’ or has trouble sleeping despite exhaustion, I often consider magnesium levels,” Peterson said. Your mind might feel restless at night, or you may not feel refreshed upon waking, Barrett added. In either scenario, increasing magnesium could enhance sleep quality; however, be sure to consult your doctor before making any changes to your routine.

High Blood Pressure

Magnesium contributes to blood pressure regulation. Consequently, inadequate magnesium may heighten the risk of high blood pressure, according to both Barrett and Davis. “Magnesium relaxes blood vessel walls, supporting healthy circulation and normal blood pressure,” Barrett clarified. Research suggests that increasing magnesium intake, via diet or supplements, may help lower blood pressure and decrease the risk of heart disease or stroke, as noted by the NIH.

Mood Swings

Low magnesium levels can contribute to feelings of moodiness, depression, or general discontent, according to Davis and Landry. “Magnesium regulates neurotransmitters and the body’s stress response,” Davis explained. An imbalance here may lead to mood fluctuations, as Landry referred to as “personality changes,” or even mild depression. “Consider magnesium your body’s calming mineral,” Peterson said. “Without it, things can begin to spiral.”

Digestion Issues

Low magnesium may also disrupt digestive functions, leading to symptoms like constipation and irregular bowel movements, stated Peterson (which is why some opt for magnesium citrate to alleviate constipation). Since gastrointestinal issues (and many low magnesium symptoms) might indicate other health concerns, consider other symptoms occurring concurrently—such as fatigue, muscle cramps, or stress—before attributing them solely to magnesium deficiency. “A concerning combination?” Peterson noted. “Constipation alongside chronic stress.”

Sugar Cravings

Experiencing sudden sugar cravings? Low magnesium might be influencing your sweet tooth, Peterson shared. Magnesium plays a role in blood sugar regulation, and insufficient magnesium can complicate maintaining stable blood sugar levels, Barrett noted. Imbalances—like hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar)—can intensify cravings for sugary foods, according to the American Diabetes Association (ADA).

Weak Bones

Magnesium is essential for building and maintaining healthy bones. “[It] supports bone integrity and helps regulate calcium and vitamin D—crucial nutrients for robust bone health,” Barrett emphasized. A sustained deficiency may lead to decreased bone density, potentially increasing the risk of osteoporosis, a condition characterized by weakened, fragile bones that are prone to fractures, as both Davis and Barrett indicated.

The encouraging news is that if your symptoms align with low magnesium levels, increasing your intake of magnesium-rich foods—such as pumpkin seeds, almonds, leafy greens, brown rice, and black beans—can alleviate your concerns, according to Matt Landry, Ph.D., R.D.N., an assistant professor at UC Irvine’s Joe C. Wen School of Population & Public Health.

Supplementing with magnesium could also prove beneficial, though there are numerous types of magnesium suitable for various health concerns, including sleep issues or digestive difficulties. Always consult your doctor before starting a magnesium supplement; they can perform a blood test to confirm if your levels are low and offer a personalized plan, along with recommendations on the best supplement for your needs.

Dietary supplements are designed to enhance the diet and are not medications intended to diagnose, mitigate, or cure diseases. Caution is advised when taking supplements if pregnant or nursing, and consult a healthcare provider before administering them to children.