Food to avoid Magnesium Deficiency

Magnesium Deficiency Symptoms and Signs What You Need to Know


Magnesium is an essential mineral that plays a vital role in maintaining the overall health and functioning of the human body. It is involved in more than 300 biochemical reactions and is required for proper nerve and muscle function, blood sugar regulation, and the production of proteins, among other things. Despite its importance, many people don’t consume enough magnesium in their diets, which can lead to a deficiency. This article will explore the symptoms and signs of magnesium deficiency and provide some tips for preventing and treating it.

Symptoms and Signs of Magnesium Deficiency

Muscle cramps and spasms

Jogger in blue T-shirt holding his cramped leg due to magnesium deficiency

One of the earliest and most common symptoms of magnesium deficiency is muscle cramps and spasms. This is because magnesium helps to regulate muscle contractions and nerve impulses. When your magnesium levels are low, your muscles become more prone to involuntary contractions, leading to cramps and spasms.

Fatigue and weakness

Person sleeping in office hours due to fatigue cause by magnesium deficiency

Magnesium plays a crucial role in energy production within cells. A deficiency can result in a decrease in cellular energy, leading to fatigue and weakness. A lack of magnesium could be the culprit if you’re constantly tired despite getting enough sleep.

Numbness and tingling

Person rubbing hands caused by tingling created by magnesium deficiency

Low magnesium levels can cause numbness and tingling in the extremities, as the mineral is needed for proper nerve function. This can manifest as a pins-and-needles sensation or a feeling of falling asleep in the hands and feet.

Irregular heartbeat

Sketch of heart in red pen showing irregular heart beat cause by magnesium deficiency

Magnesium is essential for maintaining a healthy heartbeat, as it is involved in the heart’s electrical activity. A deficiency can lead to arrhythmias, or irregular heartbeats, which can cause palpitations, chest pain, or shortness of breath.

Mood disorders

A lady with mood swings caused by magnesium deficiency

Magnesium deficiency has been linked to mood disorders, including depression and anxiety. This is because magnesium is involved in producing neurotransmitters that regulate mood, such as serotonin. A lack of magnesium can disrupt the balance of these neurotransmitters, potentially leading to mood swings and emotional instability.


bone depicting osteoporosis caused by magnesium deficiency

Magnesium is necessary for maintaining strong bones, as it helps with calcium absorption and bone formation. A long-term deficiency can increase the risk of osteoporosis, a condition characterized by weak and brittle bones.

Preventing and Treating Magnesium Deficiency

Eat magnesium-rich foods

The best way to prevent magnesium deficiency is to consume a diet rich in magnesium-containing foods. Some excellent sources include green leafy vegetables (e.g., spinach, kale), nuts and seeds (e.g., almonds, pumpkin seeds), whole grains (e.g., quinoa, brown rice), and legumes (e.g., black beans, lentils).

Take a magnesium supplement.

If you cannot meet your magnesium needs through diet alone, consider taking a magnesium supplement. Consult your healthcare provider before starting any supplementation, as they can help you determine the appropriate dosage for your specific needs.

Manage stress

Chronic stress can deplete magnesium levels in the body. Practising stress management techniques, such as meditation, deep breathing exercises, or yoga, can help maintain healthy magnesium levels and improve overall well-being.


Magnesium deficiency is a widespread issue that can lead to various symptoms and health problems. You can prevent and treat this common mineral imbalance by recognizing the signs of deficiency and taking steps to increase your magnesium intake through diet and supplementation. As always, consult with your healthcare provider before significantly changing your diet or supplement regimen.

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