Top Signs That You Have Magnesium Deficiency and What to Do About It

Top Signs That You Have Magnesium Deficiency and What to Do About It
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Magnesium is all over the place. It’s one of the top ten most abundant minerals on the entire planet. It’s also one of the top five most abundant minerals within the human body, about half of it found within the bones. It’s everywhere but somehow millions of people suffer from magnesium deficiency without even knowing it as there aren’t many accurate tests out there to find out if you’re in dire need of magnesium, but there are symptoms that indicate your body would benefit from it.


Why You Need Magnesium

Over 300 different reactions in your body require the right amount of magnesium. High amounts of it are found within the soft tissue of the brain and heart, two major systems that depend on the mineral to operate efficiently. It helps regulate your body temperature and rid the body of toxins. The list of health benefits is far too lengthy to detail, but here are a few key advantages attributed to magnesium intake:

  • Regulating blood pressure
  • Reversing osteoporosis
  • Preventing heart disease
  • Treating diabetes
  • Alleviating depression and anxiety
  • Curing sleep disorders
  • Strengthening bones
  • Creating proteins
  • Helping weight loss
  • Encouraging healthy circulation
  • Treating asthma
  • Preventing stroke

Consuming adequate amount of magnesium is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Magnesium, Vitamin D & Calcium

We’ve all heard how important calcium is for strong bones and immunity but without the right amount of magnesium, calcium can actually be dangerous. Once the body has benefited from calcium the magnesium helps flush it out of the cells. Without enough magnesium the calcium accumulates and acts as a toxin rather than being absorbed into the bones healthily.

Just as calcium depends on magnesium, magnesium depends on vitamin D for proper absorption. Magnesium isn’t absorbed well during digestion so if you’re low on vitamins you could be consuming magnesium but not getting all the benefits. Finding a balance between these three essentials is ideal for maintaining health.


How to Identify a Magnesium Deficiency

It’s not terribly difficult to determine if you’re deficient since the overwhelming majority of people on the planet are. It is estimated that 68 to 80 percent of Americans weren’t getting the proper amount of magnesium in their system. A magnesium test checks the level of magnesium in the blood. However most of the magnesium in the body is found in the bones and inside the cells and only a tiny amount of magnesium is normally present in the blood. Hence there aren’t many accurate tests out there to find out if you’re in dire need of magnesium, but there are symptoms that indicate your body would benefit from it.

Some small indicators include a lack of focus and energy throughout the day. You may tire easily and find difficulty concentrating. Magnesium deficient people tend to be irritable and experience heightened levels of stress and anxiety. Listed below are some common symptoms of deficiency:

  • Noise sensitivity
  • Sleep disorders
  • Infertility
  • Frequent headache
  • Digestive issues
  • Depression
  • Temperature swings
  • Muscle tightness

There are also more serious indicators. You may experience a lack of appetite or feelings of sickness. If left unattended symptoms can worsen into abnormal heartbeats, seizures, and drastic mood swings.


Why we are Magnesium Deficient

  • Industrial agriculture depletes the soil of nutrients. Rather than fertilizing with rich, vibrant compost, we treat the soil with synthetic fertilizers. As a result magnesium has been depleted from topsoil, diminishing its dietary intake.
  • Refined/processed foods are stripped of their mineral, vitamin, and fiber content.
  • Municipal water-purification facilities have intensified their efforts to remove contaminants like lead, pesticide residues, and nitrates from drinking water. Unfortunately, these modern water-treatment methods also deplete drinking water of desirable minerals like calcium and magnesium. Exacerbating this problem is that many people have added home water filters that extract any remaining minerals from the water.

Diseases Caused by Magnesium Deficiency

Since magnesium is so essential to bodily processes, a lack of it can contribute to a wide variety of health issues. Without the right amount of this crucial mineral you could be putting yourself at risk for some serious health issues.

Because of the way it interacts with calcium, a lack of magnesium could contribute to the development of osteoporosis and frail bone health. There has also been a connection with the prevention of heart disease and heart attacks. Sudden heart attack death victims are commonly found to have low levels of magnesium.


A lack of magnesium could also contribute to the development of kidney stones. The mineral makes calcium dissolve much more effectively in the urine. Without this you could prevent painful kidney stones from forming. Some other diseases caused by magnesium deficiency include PMS, high blood pressure, menstrual cramping, insomnia and cancer. A magnesium deficiency can lead to involuntary muscle spasms, including eyelid twitching.

How to Stay Magnesium Sufficient

The first step in maintaining healthy levels of magnesium is identifying the root of the problem. For most people, it lies within a restricted diet. New advances in farming have drained crops of magnesium and ruined foods that were once great sources. Water used to also be a good source of magnesium but the fluoride being added makes it harder for the body to break down the minerals.

There are also several habits that contribute to magnesium depletion. Drinking caffeine daily (especially with loads of sugar), eating too much processed foods, and drinking lots of alcohol are all habits that can lower mineral levels. There are also certain types of medication like birth control pills and diuretics that deplete magnesium. Consult your physician if you’re taking any medication and concerned about your magnesium levels.

What You Can Do

The best food sources for magnesium are usually vegetables and nuts. There are plenty of fruits and whole grains that can also give you a magnesium boost. Next time you go shopping consider some of the following items for your list:

  • Dark Leafy Greens (like spinach and kale)
  • Sunflower/Pumpkin Seeds
  • Lentils and Beans
  • Brown Rice
  • Avocado
  • Banana
  • Dark Chocolate Bars or Powder

Sadly now that farm soil has been depleted of minerals we can’t rely on diet alone for proper magnesium intake. If you can, gravitate toward foods that are organic and non-processed. If you have trouble eating vegetables try finding a juicing routine that fits your taste.

Some people have turned to the use of supplements. Magnesium supplements can be found in powder form, liquid, capsules or tablets. You can find inexpensive products that feature magnesium citrate (like this one), which is among the most readily absorbed forms of magnesium supplements.

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of your health care provider.

As mentioned above vitamin D plays a big role in magnesium absorption, so a daily multivitamin will do you good as well. Food sources for vitamin D include fish oil, tuna, mushrooms, egg yolk, milk, and cheese. Read more about vitamin D in my article 12 common diseases caused by vitamin D deficiency.

12 Common Diseases Caused by Vitamin D Deficiency

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27 Responses to Top Signs That You Have Magnesium Deficiency and What to Do About It

  1. genevieve n. cruz says:

    Its so informative

  2. Franka Sensale says:

    How has our farm soil been depleted of minerals???
    It’s impossible. That’s like saying our bodies are depleted of oxygen or our internal organs have evolved into monkies!!
    The Earth replenishes itself. Dead plants, even bodies nourish the soil – our Earth.

    • Karen Martin says:

      Franka, I think they mean that the soil (farmland) gets depleted of minerals because of certain farming methods. In fact, in growing certain crops like cotton or tobacco, the farmer has to rotate crops every other season or leave the land unplanted to allow the soil to “heal” as cotton is very hard on the land….that’s a very elementary explanation, but hope it helps. They will plant cotton one season and maybe soybeans or corn the next.

    • Scottro says:

      Impossible? Sorry but you are entirely wrong, Franka. Soil depletion is not some new “theory” but quite a natural and common result of removing and not replacing components which contribute to fertility. Excessive farming, mono crops, erosion, and so on. Google soil fertility and do a bit of reading before spouting off about the impossibility of something that is common fact.
      Monkeys, my word.

    • seth says:

      you are absolutely right, i am an organic farmer, it is impossible to completely deplete soil of minerals, minerals come from rocks and rock dust, which makes up a large portion of soil…it slowly releases over the years…sure a soil can be low in magnesium, but plants will not grow properly without it, they need it to produce chlorophyll and even chemical farmers supplement magnesium to get decent yields…

      these stories are written by absolute morons and do more harm than good, because half of what they say is misguided and wrong, their hearts might be in the right place, but they come off as conspiracy wack jobs when they start making stuff up like saying fluoride in tap water limits magnesium intake, there have been no studies showing that, and to claim such without proof does great harm to the movement. sure fluoride is bad, sure chemical fertilizers are bad, but you should stick with proven facts, if one of your stories factuality can be called into question, so can all of the rest, despite whether they are true or not.

      • Andrew says:

        @Seth So what ‘facts’ do you stick to? The ones that the government tell us? Or the facts that arise from studies funded by corporations? Question everything! I care not if that means I get branded a conspiracy nut.

        With regards to the soil being depleted in minerals, I am presuming the article is talking about mass monoculture where the same crop is grown again and again year after year, like corn in the USA, for example. As a organic gardener, Seth, you should know how harmful this is to our eco system.

      • Char Girardi says:

        Fluoride Very Effectively Drains Your Body of Magnesium

        Of particular concern is fluoride, which is used in a variety of different drugs. Fluoroquinolone antibiotics like Cipro are the most well known for their fluoride content and its associated problems. But fluoride is also added to other drugs, including certain cholesterol medications, anti-anxiety drugs, and painkillers for arthritis, for example. Magnesium binds to fluoride to form magnesium fluoride, and that very effectively drains magnesium from your body.

        Many drugs also tend to promote chronic inflammation. According to Dr. Dean, calcium is a precursor of inflammatory effects, while magnesium is an effective anti-inflammatory nutrient. This is why it’s so important to maintain the appropriate ratio of magnesium to calcium. Again, too much calcium without sufficient amounts of magnesium may actually contribute to the development of heart disease.

        I would trust the experts before I would trust the word of someone who did zero research.

        • D Epple says:

          You mean the doctors are killing us faster by giving us these drugs that are supposed to heal us for a kick back from the pharmaceutical companies?

    • f watson says:

      Very simply put..pesticide and chemical use for decades.

  3. Stephanie says:

    In sixth grade history we learned that a native tribe, I think Iroquois, but not sure, anyway they would move to new land every seven years because of soil depletion from their corn crops.

    • Patricia "Atwell", Davis says:

      yes, my dad would grow a garden every year and he would have to rotate what ever he was growing, because of the soil. the minerals would change with each crop. so unless you have actually have grown a harvest then don’t shoot off the mouth. you can be book smart all you want, but most of the time if you don’t get the right book, then your getting incorrect information. i myself have to rotate my vegetables every year or most wont grow.

  4. Lona says:

    I’m 49 years old, my grandparents taught me Ar the age of 4, if you over plant your crops you deplete the nutrients. meaning you end up with dry unusable ground for growing. then you have to add the right fertilizers, and give the ground a “rest”.

  5. Roger Charlesworth says:

    Epsom Salt aka Magnesium sulphate. I take it daily. Stops leg cramps too.

  6. Monique says:

    They forgot to mention that when you are magnesium deficient you have body odor. I found this out inadvertently. I recently increased my magnesium intake. One morning, few weeks later, I forgot to apply deodorant before leaving for work. To my surprise and to the delight of my coworkers I’m sure, I didn’t experience body odor. I did some research and determined that this was because I was no longer magnesium deficient. I daringly have gone without deodorant for the past several weeks. I would not do this if I smelled. 🙂

    Off-Topic: The best part of this is by foregoing toxic deodorant, I am no longer increasing my risk of Alzheimer’s disease. The main ingredient in most deodorants is aluminum which is found in the brains of Alzheimer’s patients and thought to be a leading cause of the disease. Avoid aluminum. If you use deodorant, find one that doesn’t contain aluminum or make your own. Also, don’t use aluminum pans or let foil come in direct contact with your food. If you must, line an aluminum pan with parchment or place a layer of parchment between the foil and food.

    Have a healthy day!

  7. Turquoise Gypsy says:

    Monique, magnesium oil makes a great deodorant, and you get your daily magnesium at the same time. You can get it at a health food store.

  8. stephen barber says:

    Great news about the deficiency of magnesium. I have been telling three or four Medical Gps about my problems with mussel cramps and you have given me the answers. Thankyou!

    • Agape aperioristi says:

      Muscle cramps can also be caused by improper breathing: mouth breathing (dry mouth) at night causes an excessive loss of CO2, which leads to inefficient transfer of oxygen from the blood to the cells.

    • andrea says:

      @stephen barber I had terrible leg cramping since I was 4 years old. At 36 a doctor finally found I had a severe B12 deficiency. Fixed with weeks of shots in my arm and I now use BetaineHCL to absorb the B12 supplements I take now to keep it at a healthy level. Without BetainHCL my B12 decreasing dramatically.

  9. Joan velardi says:

    In addition to soil depletion – I assume that is why we have fertilizers in the first place – the glycophosphate that the farmers use in the form of roundup- actually block the mineral absorption of plants

  10. jo wise says:

    I was having really bad heart palpitations every day for month’s…so did my sister…she read on the internet about magnesium deficiency and started taking magnesium…no more heart palpitations.. I changed my diet to magnesium rich foods and no more heart palpitations either.

  11. kathy stockton says:

    I have had intense calf and foot cramps for the past 6 or 7 months, slowly getting worse. after researching on line I decided to try magnesium. I use a 50/50 liquid magnesium/distilled water sprayed on the tops and bottom of my feet every night. the cramps have decreased to almost non existant. I have to say I’m sleeping so much better as well.

  12. Dianne M. Fudge says:

    Use Epsom salt baths,that is what I was told

  13. Danoj says:

    google how to make your own liquid magnesium its easy

  14. Hannah Skiles says:

    Word of caution when taking magnesium, If you start getting headaches back off it, I was taking magnesium supplements and started getting horrible headaches. Reduced it and they went away immediately

  15. Cheryl Srnsky says:

    My blood pressure goes up when I take magnesium. The same thing happens to my sister. We both are on meds for hypertension. Could it be because I need Vit K or is it because we use beta blockers. Does this happen to anyone else?

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