Top 5 Signs of Magnesium Deficiency and How to Restore Balance

Why Magnesium Matters More Than You Think

Magnesium is a mineral we rarely hear about, yet it plays a crucial role in maintaining health. It helps your muscles relax, keeps energy flowing, ensures that your heart beats steadily, supports your bones, and and even influences how your brain regulates stress and sleep. In fact, magnesium is involved in more than 300 different enzyme processes in the body linked to energy production, muscle and nerve function, blood sugar control, and blood pressure regulation ^[1]. 

Let’s look at some of the hidden signs of magnesium deficiency and why this mineral might be the missing piece in your health puzzle.

5 Signs of Magnesium Deficiency

1. Muscle cramps or twitching that come out of nowhere

That random calf cramp at 2 a.m. or an eyelid twitch can be your neuromuscular system asking for more magnesium. Severe magnesium deficiency is linked to muscle contractions and cramps. However, large reviews show that supplements don't reliably relieve leg cramps unless an actual deficiency exists. This means that cramps are a clue, not a diagnosis ^[2].

2. Unexplained fatigue or low energy

Magnesium contributes to energy production at the cellular level. Fatigue and magnesium deficiency are closely linked. Early deficiency can show up as low appetite, fatigue, and weakness. Fatigue can also be due to other reasons, but magnesium might be one of them.

3. Mood swings, irritability, or anxiety

Magnesium plays a key role in regulating mood and managing stress responses in the brain. Magnesium deficiency can therefore show up as stress, irritability, mood swings and mild anxiety. Especially if you do not sleep well at night ^[3].

4. Trouble falling asleep (or staying asleep)

Observational studies link better magnesium status with better sleep quality such as falling asleep and sleep duration. Magnesium helps regulate melatonin, the hormone that controls sleep, and calms the nervous system so your body can better wind down ^[4]. If you struggle with nighttime restlessness, magnesium might be worth a try. But remember that magnesium cannot remove stress factors in your surroundings that contribute to reduced sleep quality.

5. Frequent headaches or migraines

People who suffer from migraines and frequent headaches often have lower magnesium levels. It has been proven that magnesium can modestly help reduce headaches and migraines ^[5]. 

Why Are So Many People Deficient?

Nearly half of U.S. adults consume less magnesium than recommended ^[6]. Research shows that both stress and alcohol can deplete magnesium levels in the body ^{[3, 7]}. Also, certain medications increase losses of magnesium in the body. Modern food production and processing have also reduced magnesium levels in many foods ^[8]. A study even shows that Vitamin D cannot be metabolized without sufficient magnesium levels in the body, meaning that many people must be deficient in vitamin D too ^[9].

5 Benefits of Magnesium

1. Magnesium & Sleep: A Natural Nighttime Ally

If you have a hard time sleeping, magnesium can be a gentle nudge. A study shows an association between higher magnesium status and better sleep; small trials suggest some people fall asleep easier with supplementation, though evidence remains mixed ^[4]. 

2. Magnesium & Stress: Calming Your Body’s Alarm System

Magnesium plays an essential role in nerve transmission and therefore an important function in the nervous system. If you feel constantly wired or "on edge", this mineral may help you feel more grounded ^{[3, 11]}. As someone with ADHD, more prone to stress and a nervous system in alert, I take magnesium every day before going to bed, which helps decrease restlessness in my legs and cramps. I also know several people who take magnesium for the same reason and who experience a difference when taking magnesium consistently. 

3. Magnesium & Heart Health

Magnesium helps keep blood pressure stable, supports healthy circulation, and protects against irregular heartbeat, as the magnesium helps the heart contract, relax and maintain proper rhythm and plays a key role in keeping blood vessels healthy ^[11].

4. Magnesium & Digestion

Our digestive organs need magnesium to produce energy from the food we eat. They also need magnesium to repair themselves daily via protein synthesis. Magnesium therefore plays a role in digesting food and in healthy bowel movement ^[12]. In Japan, magnesium has been used to treat chronic constipation ^[13]. 

5. Magnesium & Bone Health 

Magnesium plays an important role in keeping your bones strong. Studies show that people who get enough magnesium tend to have greater bone density, which lowers the risk of fractures and osteoporosis as they age. While early research looks promising, scientists are still studying whether magnesium supplements can directly prevent or treat osteoporosis.

Groups at Risk of Magnesium Inadequacy

People with gastrointestinal conditions such as Crohn’s disease or celiac disease, which reduce nutrient absorption, are at higher risk of magnesium inadequacy ^[14]. Also, people with type 2 diabetes are at risk of lower levels of magnesium because of higher urinary loss ^[15]. Older adults with lower food intake and absorption are more likely not to have enough magnesium in the body. People who drink a lot of alcohol, people with a poor diet and individuals who take certain medications are also at higher risk for magnesium deficiency ^[14]. 

Skip magnesium supplements or use them only under medical supervision, if you have a kidney disease as you may not be able to clear excess magnesium well ^[16].

Magnesium can interfere with some medicines

Some medications and supplements don’t mix well with magnesium, so timing and awareness matter:

• Osteoporosis medicines (bisphosphonates): These don’t absorb properly if taken at the same time as magnesium supplements. It’s best to have a few hours between taking the medicine and magnesium.
• Antibiotics: Magnesium can block the body from taking in certain antibiotics if they’re swallowed around the same time.
• Water pills (diuretics): Depending on the type, they can make you lose extra magnesium in your urine or in some cases, help your body hold onto it.
• Acid reflux or ulcer medicines: Using these long-term may slowly lower magnesium levels in your blood.
• High-dose zinc supplements: Too much zinc can get in the way of your body’s ability to absorb and balance magnesium ^[14].
  

If you take medicine and are in doubt, make sure to consult with your healthcare provider

Testing for Magnesium Deficiency

Magnesium deficiency can be difficult to detect through blood tests, since most magnesium is stored in bones and cells. Clinicians usually pair labs with symptoms and diet history ^[17].

How to get magnesium

Foods high in magnesium include almonds, bananas, black beans, broccoli, brown rice, cashews, flaxseed, green vegetables (spinach), nuts, oatmeal, seeds like pumpkin, sesame, sunflowers, soybeans, sweet corn, tofu, whole grains and in 100 percent cacao beans ^{[8, 15]}. 

Magnesium can also be taken as a supplement, as it can be difficult to get enough through the daily diet. Magnesium supplements are often in consumable capsules. 

Can you take too much magnesium?

Food that contains high levels of magnesium is not harmful, as the kidneys can get rid of the excessive amounts of magnesium through the urine. But do not take more magnesium than what your healthcare provider recommends or what the supplement manufacturer lists on the label. High doses of magnesium can result in diarrhea, nausea and abdominal cramping ^[14].

What Types of Magnesium Are Best?

Magnesium Glycinate – The Gentle All-Rounder

Magnesium glycinate is known for its calming abilities, being easy to digest and less likely to cause an upset stomach making it ideal for people with sensitive stomach or digestion problems. It’s a good go-to for supporting relaxation, cardiovascular health, sleep, muscle tension, and stress relief. 

Magnesium Citrate – Gentle Laxative & Absorption Booster

Magnesium citrate is also absorbed easily and supports bowel movements, making it helpful for constipation and digestive discomfort. 

Magnesium Malate – For Energy & Muscle Recovery

Magnesium malate is known for boosting energy. It’s often recommended when you’re dealing with fatigue, muscle pain or fibromyalgia. 

Magnesium L-Threonate – For the Brain

This form of magnesium is unique because it crosses the blood-brain barrier, increasing magnesium levels in the brain. It’s ideal for mental focus & cognitive function health.  

Magnesium Oxide – Best for Short-Term Digestive Effects

While it contains a high amount of magnesium per dose, it’s poorly absorbed in the gut, compared to citrate and glycinate. It is often used as a short-term laxative or antacid, especially during travel. 

Most common is magnesium citrate and magnesium glycinate, but if constipation isn’t an issue, glycinate may be a better daily choice ^{[18, 19]}.

We recommend our high quality magnesium glycinate—free from gluten, soy, dairy, and GMOs. It is a fully chelated, 500 mg magnesium glycinate supplement that comes risk free with a love or return it guarantee. 

References [+]

1. Fatima, Ghizal et al. “Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases.” Cureus vol. 16,10 e71392. (2024).
2. Garrison, Scott R., et al. “Magnesium for Skeletal Muscle Cramps.” Cochrane Database of Systematic Reviews. (2020): Article CD009402.
3. Pickering, Gisèle et al. “Magnesium Status and Stress: The Vicious Circle Concept Revisited.” Nutrients vol. 12,12 3672. (2020).
4. Arab, Arman, et al. “The Role of Magnesium in Sleep Health: A Systematic Review of Available Literature.” Biological Trace Element Research, vol. 201, no. 3 (2022): 1103–1113.
5. von Luckner, Alina, and Alexander R. Rapoport. “Magnesium in Migraine Prophylaxis.” Headache: The Journal of Head and Face Pain, vol. 58, no. 2 (2018): 199–209.
6. Sara Karlovitch. “Study: Half of All Americans are Magnesium Deficient.” Pharmacy Times. (2020).
7. NIH Office of Dietary Supplements. “Magnesium — Fact Sheet for Health Professionals.” National Institutes of Health. (Updated 2024).
8. MgHealth Magnesium Deficiency Resource. “Magnesium in Food.”
9. American Osteopathic Association. “Researchers Find Low Magnesium Levels make Vitamin D Ineffective.” (2018).
10. Nattagh-Eshtivani, Elnaz, et al. “The Role of Magnesium in Neurological Disorders: A Review.” Headache: The Journal of Head and Face Pain, vol. 58 (2018): 199–209.
11. Zhang, Xia, et al. “Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials.” Hypertension, vol. 68, no. 2 (2016): 324–333.
12. MgHealth Magnesium Deficiency Resource. “Magnesium for Good Digestion.”
13. Shidooka, Yasuhiro, et al. “Magnesium Oxide in Patients with Chronic Constipation: A Randomized, Double-Blind, Placebo-Controlled Study.” Journal of Neurogastroenterology and Motility, vol. 25, no. 4 (2019): 563–575.
14. NIH Office of Dietary Supplements. “Magnesium Fact Sheet for Consumers.” National Institutes of Health. (Updated 2020).
15. Barbagallo, Mario, and Ligia J Dominguez. “Magnesium and type 2 diabetes.” World Journal of Diabetes, vol. 6, no. 10 (2015): 1152–1157.
16. Biological Insights. “Is Magnesium Bad for Kidney Problems? A Detailed Look.” (2025).
17. Razzaque, Mohammed S. “Magnesium: Are We Consuming Enough?” Nutrients vol. 10,12 1863. (2018).
18. Internal Healing & Wellness. "Choosing the Right Magnesium for Optimal Health." (2024).
19. Jullian Kubala, medically reviewed by Melissa Nieves. “Different Types of Magnesium: Which One Should You Take?” Health. (2025).