Why Magnesium Matters
Magnesium is one of the most essential minerals in the body. It plays a role in over 300 biochemical reactions, including nerve function, blood sugar control, muscle relaxation, and energy production. But modern diets, stress, and certain medications are making magnesium deficiency surprisingly common, especially in women.
Low magnesium status and health outcomes – Nutrients, 2018
The numbers:
- Adult women need approximately 310 milligrams of magnesium daily. After age 30, they need 320 milligrams. Pregnant women need an extra 40 milligrams.
- Adult men under 31 need 400 milligrams, and those older than 31 need 420 milligrams.
- Kids need anywhere from 30 to 410 milligrams, depending on their age and gender. Discuss with your pediatrician to assess how much magnesium your child needs and the best way to help them get it.
Studies suggest that up to 50% of people may not be getting enough magnesium from food alone. Over time, magnesium deficiency can lead to a variety of health issues, including type 2 diabetes, high blood pressure, and migraines. The chances of magnesium deficiency in older adults, alcoholics, and those with type 2 diabetes or digestive issues are higher, mostly because they don’t take enough of the mineral in the first place or their bodies lose too much magnesium.
6 Signs You Might Have a Magnesium Deficiency
Magnesium deficiency is often underdiagnosed because symptoms can be vague or attributed to other causes. However, the following signs may point to a shortfall:
1. Muscle Cramps and Twitches
If your legs cramp often at night, or you feel twitching in your eyelids or face, a magnesium deficiency may be to blame. Magnesium helps muscles relax. Without it, nerves fire too easily, triggering spasms and discomfort.
2. Fatigue and Weakness
Magnesium plays a key role in cellular energy production. Low levels can leave you feeling physically and mentally drained, even after adequate rest.
3. Poor Sleep or Insomnia
Magnesium helps regulate melatonin (the sleep hormone) and GABA (a calming neurotransmitter). Trouble falling asleep or waking up feeling unrested could signal a deficiency.
Magnesium supplementation and sleep quality – Journal of Research in Medical Sciences, 2012
4. Anxiety and Mood Swings
There’s a strong link between low magnesium and increased anxiety, irritability, and even symptoms of depression. This is partly due to magnesium’s role in regulating the nervous system and dampening the stress response.
Magnesium and depression: a systematic review – Nutrients, 2017
5. Headaches and Migraines
Recurring tension headaches or migraines may be tied to magnesium deficiency. Some studies show supplementation can reduce the frequency and severity. Magnesium helps to block or lower pain chemicals in your brain and keeps your blood vessels from tightening.
6. PMS or Hormonal Imbalances
Many women with PMS, PCOS, or perimenopause symptoms benefit from increasing magnesium intake. It can ease bloating, breast tenderness, and mood swings by supporting hormonal balance and reducing inflammation.
7. Weak Bones
The body uses magnesium to build new bone cells and also protect against bone loss, broken bones, and bone disease osteoporosis. Women with osteoporosis usually have lower levels of magnesium than those who don’t.
8. Inflammation
Inflammation is how your immune system reacts to potential harm to the body, helping the body fight off viruses and heal wounds in the short term. But continued inflammation can lead to health problems such as heart disease, arthritis, and diabetes. Magnesium can prevent this from happening.
9. Heart health problems
Magnesium helps your heart pump blood. With healthy levels, it can reduce the chances of irregular heartbeat, heart disease, or a heart attack by relaxing the walls of your blood vessels. This keeps your blood pressure down while boosting HDL or good cholesterol levels.
10. Issue with Insulin regulation
Insulin helps keep your blood sugar levels steady. With the right levels of magnesium in your diet you are less likely to develop blood sugar imbalances.
What Causes Magnesium Deficiency?
Some of the most common contributors include:
- Diets low in leafy greens, legumes, nuts, and whole grains
- Excess alcohol, caffeine, or sugar intake
- Chronic stress (which depletes magnesium reserves)
- Use of certain medications: diuretics, PPIs, birth control pills
- Digestive issues (e.g., IBS, Crohn’s) that affect nutrient absorption
How to Fight Magnesium Deficiency—Naturally and Safely
Eat More Magnesium-Rich Foods
You can meet your daily magnesium needs through a varied, whole-food diet. Aim for 320–400 mg per day.
Top food sources for magnesium are:
- Spinach and other leafy greens. One cup of cooked spinach or Swiss chard gives you about 150 milligrams Other good magnesium sources are dark leafy greens such as collard greens and kale. These are also rich in calcium, potassium, iron, and vitamins A, C, and K. Vegetables like Okra are also magnesium-rich.
- Soy, a plant-based protein, gives you up to 60 mg of magnesium in one cup of soy milk. Half a cup of firm tofu has 50 mg. Explore tempeh, made with fermented soy, edamame, and soy yogurt.
- Pumpkin seeds, almonds, pecans, peanuts, sunflower seeds, flax and cashews are good sources of magnesium. Snack on an ounce of almonds or cashews for about 80 milligrams of magnesium. Sprinkle these seeds and nuts on a salad or toss them into a trail mix. You’ll also get heart-healthy fats, fiber, and antioxidants.
- Bananas and avocados are great sources of magnesium. One cup of the diced fruit holds 44 milligrams of magnesium in addition to heart-healthy fats, fiber, and folate. Enjoy avocado in your sandwich, salad, or taco.
- Black beans, chickpeas, lentils, white beans are healthy sources of magnesium. A half-cup of black beans has 60 milligrams and kidney beans has 35 milligrams. Use beans in stews and salads for an extra dose of fiber, protein, iron, and zinc.
- Whole grains like brown rice and ragi (finger millets) are rich in magnesium and fiber. Pick whole grains for nutrition over white bread and other processed foods. Two slices of whole wheat bread give you 45 milligrams of magnesium; a half-cup of brown rice has about 40 milligrams, and a half-cup of cooked oatmeal gives you 30 milligrams.
- Dark chocolate, pick 70% or higher
- Pairing magnesium-rich foods with vitamin B6 and healthy fats can improve absorption.
What About Magnesium Supplements?
Magnesium supplements can help if diet alone isn’t enough, but they aren’t always necessary. If you plan to take magnesium pills, talk to your doctor. Conditions like myasthenia gravis get worse when you take them.
Forms to look for:
- Magnesium glycinate – gentle on the stomach, calming for anxiety and sleep
- Magnesium citrate – more bioavailable, may help with constipation
- Magnesium oxide – less absorbed, may cause loose stools
Precautions:
- Start with low doses (100–200 mg/day)
- Do not exceed 350 mg/day from supplements without medical advice
- People with kidney disease should avoid supplementation unless supervised
In healthy people, the kidneys flush out extra magnesium they get from foods. Too much magnesium can cause cramps or nausea, and this can happen with the use of laxatives and antacids with magnesium. High doses can make you sick.
Always check with a healthcare provider before starting magnesium supplements, especially if you take medications or have a health condition. Some drugs can make it harder for your body to absorb magnesium. And magnesium supplements can make some antibiotics and osteoporosis meds not work as well as they should.
Frequently Asked Questions about Magnesium Deficiency
How to fix magnesium deficiency?
The best approach? Start with food, support your body naturally, and listen to how it responds. Sometimes, small shifts bring big relief.
When should I worry about magnesium deficiency?
Magnesium is one of those “silent nutrients” that quietly support almost every system in the body. If you’ve been dealing with muscle cramps, sleep problems, mood shifts, or fatigue, it might be worth looking at your magnesium intake.
Is it safe to take magnesium supplements to fight magnesium deficiency?
Always talk to your doctor before starting magnesium supplements, especially if you take medications or have a health condition. If you take antibiotics or osteoporosis medication, magnesium supplements may not work as well as they should.
Also read: Why is vitamin B12 important and especially if you have diabetes?
