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Feeling off? Low magnesium might be the reason. Discover common signs of a deficiency and how to support healthy levels with a little help from us
Summary
1Could you have a magnesium deficiency?
You can find magnesium in a wide range of whole foods such as spinach, nuts, seeds, wholemeal bread and fortified breakfast cereals…
2What are the most common symptoms of magnesium de
Unfortunately, the early signs and symptoms of magnesium deficiency can be nonspecific, and many cases of low magnesium levels go undetected…
3Potential causes of magnesium deficiency
While it’s uncommon for healthy adults to experience severe magnesium deficiency, some people may be more at risk of magnesium inadequacy…
Magnesium is an essential mineral that plays a big role in our overall health and wellbeing.1
Your body uses magnesium in over 300 biochemical reactions.1 It plays a vital role in energy production, muscle contraction, nerve function, maintenance of strong bones and normal psychological function.1
Not getting enough magnesium may not cause any obvious symptoms in the short term, but if your magnesium levels are consistently low, you may develop a magnesium deficiency over time.2
Could you have a magnesium deficiency?
You can find magnesium in a wide range of whole foods such as spinach, nuts, seeds, wholemeal bread and fortified breakfast cereals.2
Many people who consume a typical Western diet don’t get the recommended amount of magnesium.2,3 A Western diet features processed foods, refined flours and sugars and fats – none of which contain magnesium.2,3
Chronic magnesium deficiency is also more common in older people, not only because of dietary intake but also due to the body’s decreased ability to absorb magnesium from the gut and the increased excretion through urine.2,4
If you’re not eating enough magnesium-rich foods and consuming a typical Western diet, you may be at risk of not getting enough dietary magnesium.2,3
The good news is that there are some simple ways to improve your magnesium levels through dietary changes and supplementation.
What are the most common symptoms of magnesium deficiency?
Unfortunately, the early signs and symptoms of magnesium deficiency can be nonspecific, and many cases of low magnesium levels go undetected.3,5,6
Magnesium deficiency is also associated with a wide range of diseases, meaning that symptoms are often overlooked as a result of concurrent health conditions.1,3,5
Below are six potential signs and symptoms that may indicate a magnesium deficiency.
Magnesium is an essential contributor to normal muscle function and electrolyte balance.7 So, it makes sense that one of the first symptoms of low magnesium levels is frequent muscle cramping or twitches.7
As the deficiency worsens, you may experience numbness, convulsions or seizures2
Magnesium is vital to energy production and metabolism.1,2 If you have a magnesium deficiency, you may experience fatigue and muscle weakness because you don’t have enough energy to fuel your daily activities3,7
Magnesium’s role in maintaining normal psychological function means there is a link between your magnesium levels and mental health and well-being1-3
Although the evidence is inconclusive, some scientific studies have shown a link between low magnesium levels and depression.8 Scientists have also highlighted a connection between anxiety and stress and low magnesium levels.3,9
If you find yourself more vulnerable to stress, anxiety or low moods, it could be a sign that you should get your magnesium levels tested3,4
Nausea, vomiting and loss of appetite are all early symptoms that you may experience if you’re magnesium deficient.2-3,6,7
Although these symptoms can occur for a variety of reasons, it may be worth getting your magnesium levels checked to see if low magnesium levels are a contributing cause10
An irregular heartbeat, or arrhythmia, can be another sign of magnesium deficiency.2-3,7 You can experience arrhythmia as skipped heartbeats or heart palpitations. This can have a knock-on effect, causing dizziness, fainting or shortness of breath.11
This symptom of magnesium deficiency is believed to be a result of magnesium’s role in helping to balance your potassium and calcium levels, which affect the normal rhythm of your heart.2
Studies have shown that magnesium supplementation may be an effective therapy for some types of cardiac arrhythmias, including one of the most common, atrial fibrillation12
While more studies are needed to understand the depth of this link, evidence indicates that magnesium depletion may contribute to high blood pressure (hypertension).3,13
If you have hypertension, healthy lifestyle changes can help to lower your blood pressure and reduce your risk of health conditions.14 In fact, clinical trials have highlighted that magnesium supplementation may help lower blood pressure, so you may wish to speak to your GP about this option15
What are the potential causes of magnesium deficiency?
While it’s uncommon for healthy adults to experience severe magnesium deficiency, some people may be more at risk of magnesium inadequacy.2 This is when levels are below the daily recommended values but fall short of causing a deficiency.2
Potential causes of magnesium inadequacy and magnesium deficiency include:3,5,7,16-18
- chronic diarrhoea (including laxative abuse)
- gastrointestinal conditions (such as Crohn’s disease, coeliac disease or short bowel syndrome)
- alcoholism
- type 2 diabetes
- renal dysfunction (kidney problems)
- chronic pancreatitis
- medications (including amphotericin, antibodies targeting the epidermal growth factor receptor, cisplatin, cyclosporine, diuretics, proton pump inhibitors, tacrolimus and aminoglycoside antibiotics)
Causes of low levels of magnesium in women
Magnesium deficiency is thought to be associated with a wide range of women’s health conditions and hormonal health, including:19
- dysmenorrhea (painful periods, including abdominal cramping)
- pre-menstrual syndrome (PMS)
- polycystic ovary syndrome (PCOS)
- osteoporosis
- combined oral contraceptive use
A 2021 review indicates that magnesium supplementation has been successfully used in the treatment of has been used successfully in the treatment of different conditions such as PMS, PCOS, mood disorders and postmenopausal symptoms, especially when combined with other supplements with proven anti-inflammatory and antioxidant properties.20
According to a 2010 questionnaire-based study involving 170 women, those women who took magnesium supplement combined with B6 experienced less anxiety, bloating, breast tenderness, headaches, low back pain and acne than those who took either supplement alone or a placebo.21
What can you do about low magnesium levels?
If you suspect you have low magnesium levels, it’s best to get checked by a healthcare professional who can do a blood test to find out more.10
If your results indicate a mild deficiency (which often means you experience no symptoms), your GP might recommend taking magnesium supplements to increase your levels and prevent deficiency.22
You can also increase your daily intake of magnesium by eating magnesium-rich foods such as spinach, nuts, dried fruits, wholegrain breads, brown rice and yoghurt.2,7
The final say
Magnesium is an essential nutrient, yet many people – especially those on a typical Western diet – may not be getting enough.2-3
The good news? Your body is pretty resilient, and mild deficiencies often come with little to no symptoms – and you can top up your magnesium levels with magnesium-rich foods or supplements.5-6 But if you’re feeling off or have concerns, a quick chat with your GP can help you stay on top of your health and keep your magnesium levels in check.
Keen to find out more about this mega mineral? Check out our guides on why we need magnesium and the different types of magnesium.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- Al Alawi AM, et al. Magnesium and human health: perspectives and research directions. International Journal of Endocrinology. 2018;2018:9041694. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.
- National Institutes of Health. Office of dietary supplements – magnesium [Internet]. [2016; cited 2024 Jul 4]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- DiNicolantonio JJ, et al. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/.
- Barbagallo M, et al. Magnesium in aging, health and diseases. Nutrients. 2021;13(2):463. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912123/.
- Workinger J, et al. Challenges in the diagnosis of magnesium status. Nutrients. 2018;10(9):1202. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163803/.
- Jahnen-Dechent W, et al. Magnesium basics. Clinical Kidney Journal. 2012;5(Suppl 1):i3–i14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/.
- Gragossian A, et al. Hypomagnesemia [Internet]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Updated 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK500003/.
- Botturi A, et al. The role and the effect of magnesium in mental disorders: a systematic review. Nutrients. 2020;12(6):1661. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/.
- Pickering G, et al. Magnesium status and stress: the vicious circle concept revisited. Nutrients. 2020;12(12):3672. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/.
- NHS. Magnesium test [Internet]. [2022; cited 2024 Jul 4]. Available from: https://www.nhs.uk/conditions/magnesium-test/.
- NHS. Arrhythmia [Internet]. [2021; cited 2024 Jul 4]. Available from: https://www.nhs.uk/conditions/arrhythmia/.
- Negru AG, et al. The role of hypomagnesemia in cardiac arrhythmias: a clinical perspective. Biomedicines. 2022;10(10):2356. Available from: https://www.mdpi.com/2227-9059/10/10/2356.
- AlShanableh Z, et al. Magnesium in hypertension: mechanisms and clinical implications. Frontiers in Physiology. 2024;15. Available from: https://doi.org/10.3389/fphys.2024.1363975.
- NHS. High blood pressure (hypertension) [Internet]. [2023; cited 2024 Jul 4]. Available from: https://www.nhs.uk/conditions/high-blood-pressure-hypertension/.
- Zhang X, et al. Effects of magnesium supplementation on blood pressure. Hypertension. 2016;68(2):324–333. Available from: https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.116.07664.
- Chonchol M, Smogorzewski MJ, Stubbs JR, Yu ASL. Disorders of calcium, magnesium, and phosphate balance. In: Yu ASL, Chertow GM, Luyckx VA, Marsden PA, Skorecki K, Taal MW, eds. Brenner and Rector's The Kidney. 11th ed. Philadelphia, PA: Elsevier; 2020:chap 18.
- Pfennig CL, Slovis CM. Electrolyte disorders. In: Walls RM, ed. Rosen's Emergency Medicine: Concepts and Clinical Practice. 10th ed. Philadelphia, PA: Elsevier; 2023:chap 114.
- Swaminathan R. Magnesium metabolism and its disorders. The Clinical Biochemist Reviews. 2003;24(2):47–66. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/.
- Makatsariya AD, et al. Female magnesium deficiency and its management: review of current knowledge. Obstetrics, Gynecology and Reproduction. 2024;18(2):218–230. Available from: https://www.gynecology.su/jour/article/view/2053.
- Porri D, et al. Effect of magnesium supplementation on women’s health and well-being. NFS Journal. 2021;23:30–6. Available from: https://www.sciencedirect.com/science/article/pii/S2352364621000079.
- Fathizadeh N, et al. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian journal of nursing and midwifery research. 2010;15(Suppl 1):401–405. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/.
- Wielgus K, et al. Managing magnesium deficiency: strategies for diagnosis and treatment. Evidence for Self-Medication. 2024 Feb 22;4(240001):1–4. Available from: https://www.efsm.online/int_en/article-overview/101/2024/managing-magnesium-deficiency-strategies-for-diagnosis-and-treatment.
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