26 Signs Of Magnesium Deficiency

Magnesium is an essential mineral necessary for various physiological functions to avoid magnesium deficiency.

Magnesium plays a vital role in the development and maintenance of bones, muscles, and nerves.

Magnesium is an essential mineral that plays a vital role in many biological processes, such as energy production, muscle contraction, nerve function, blood pressure regulation, bone health and more.

However, many people do not get enough magnesium from their diet or have conditions that impair its absorption or increase its loss.

This can lead to magnesium deficiency, which can have serious consequences for your health and well-being.

Magnesium deficiency is often overlooked or misdiagnosed because its symptoms are nonspecific and can mimic other conditions.

However, if left untreated, it can cause or worsen various chronic diseases and increase the risk of complications. Therefore, it is important to be aware of the signs of magnesium deficiency and seek medical attention if you suspect you have it.

Despite its importance, many people suffer from magnesium deficiency and are not aware of it. 

In fact, research has shown that up to 50% of the population may have inadequate magnesium levels.

In this blog post, we will discuss signs of magnesium deficiency, referring to Thomas Levy MD and Orthomolecular website among others.

Thomas Levy MD is a board-certified cardiologist and internal medicine physician who has been practicing medicine for over 30 years.

He is also the author of several books on magnesium, including "The Magnesium Miracle" and "Magnesium for Life."

Dr. Levy believes that magnesium deficiency is a major public health crisis that is contributing to a wide range of chronic diseases.

He also believes that magnesium supplementation can be an effective treatment for many of these diseases.


1. Muscle cramps, spasms and Fibromyalgia 

Magnesium is essential for muscle relaxation, and its deficiency can lead to muscle cramps and spasms. These are involuntary muscle contractions that often occur at night and can be very painful.

Magnesium helps reduce inflammation and pain by inhibiting the production of substance P, a chemical that transmits pain signals in the body. It also helps relax the muscles and nerves that can cause chronic pain.

Magnesium deficiency can aggravate fibromyalgia and other conditions that cause chronic pain.

According to orthomolecular medicine, magnesium deficiency can also cause chronic pain and fibromyalgia by increasing inflammation and sensitizing pain receptors.

A study published in the Journal of the American Osteopathic Association found that magnesium supplementation significantly reduced muscle cramps in individuals with magnesium deficiency.

2. Insomnia and sleep problems

Magnesium deficiency can lead to sleep disturbances, including difficulty in falling asleep and staying asleep.

Magnesium helps regulate the sleep cycle by influencing the production of melatonin, the hormone that controls the circadian rhythm.

Magnesium also helps calm the nervous system and promote relaxation. Low magnesium levels can interfere with these functions and cause difficulty falling asleep, staying asleep, or having restful sleep.

To improve your sleep quality and quantity, you can take oral magnesium supplements before bed, apply topical magnesium oil or lotion to your feet or legs at night, or use a magnesium spray on your pillow2.

A randomized controlled trial published in the Journal of Research in Medical Sciences found that magnesium supplementation significantly improved sleep quality in elderly individuals with insomnia.

3. Anxiety and depression

Magnesium plays a crucial role in regulating the nervous system, and its deficiency can lead to anxiety and other mood disorders.

Magnesium has a modulating effect on the neurotransmitters that affect mood and emotion, such as serotonin, dopamine, and GABA. 

Magnesium deficiency can disrupt the balance of these chemicals and cause symptoms of anxiety, depression, irritability, or mood swings.

To reduce anxiety and depression and improve your mood, you can take oral magnesium supplements, practice relaxation techniques such as meditation or yoga, or seek counseling or therapy2.

A systematic review and meta-analysis published in the Journal of Clinical Psychopharmacology found that magnesium supplementation significantly reduced symptoms of anxiety.

4. Depression

Low levels of magnesium have been linked to the development of depression. Research suggests that magnesium supplementation can improve symptoms of depression.

A systematic review and meta-analysis published in the Journal of Affective Disorders found that magnesium supplementation significantly improved symptoms of depression.

5. Migraines

Magnesium deficiency can lead to migraines and other types of headaches.

Magnesium has anti-inflammatory and vasodilatory effects, meaning it can reduce inflammation and dilate the blood vessels. T

his can help prevent or relieve headaches and migraines caused by tension, stress, or vascular constriction.

To prevent or treat headaches and migraines, you can take oral magnesium supplements (magnesium citrate

Studies have shown that magnesium supplementation can reduce the frequency and intensity of migraines.

A systematic review and meta-analysis published in the Journal of Headache and Pain found that magnesium supplementation significantly reduced the frequency and intensity of migraines.

6. High blood pressure and hypertension

Magnesium plays a vital role in regulating blood pressure, and its deficiency can contribute to the development of hypertension.

Magnesium helps regulate blood pressure by relaxing the blood vessels and preventing calcium from entering the smooth muscle cells that line them. Magnesium deficiency can cause blood vessels to constrict and increase blood pressure.

A systematic review and meta-analysis published in the American Journal of Clinical Nutrition found that magnesium supplementation significantly reduced blood pressure in individuals with hypertension.

Dr Gliddin below talking about how important Magnesium is to manage your blood pressure

3 AMAZING Things Magnesium does to Lower Blood Pressure

4 simple things you can do to LOWER your High Blood Pressure

1. Take Vitamin D3
2. Take Magnesium
3. Increase Nitric Oxide intake
4. Cut back on all forms of sugar

Watch this very informative video by Dr Rachel Ross below

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7. Heart disease

Magnesium is essential for maintaining cardiovascular health, and low levels of magnesium have been linked to the development of heart disease.

A systematic review and meta-analysis published in the Journal of the American Heart Association found that magnesium supplementation significantly reduced the risk of cardiovascular disease.

8. Type 2 diabetes

Magnesium plays a critical role in glucose metabolism, and its deficiency has been linked to the development of insulin resistance and type 2 diabetes.

Magnesium plays a key role in glucose metabolism and insulin sensitivity. It helps transport glucose into the cells and prevents insulin from becoming ineffective or resistant. Magnesium deficiency can impair glucose utilization and increase blood sugar levels.

To prevent or treat diabetes and insulin resistance, you can take oral magnesium supplements , eat more fiber-rich foods (fruits, vegetables, whole grains), limit your intake of refined carbs and added sugars, or monitor your blood sugar levels regularly.

A systematic review and meta-analysis published in the Journal of Diabetes and its Complications found that magnesium supplementation significantly improved insulin sensitivity in individuals with type 2 diabetes.

9. Fatigue and weakness

Magnesium is responsible for energy production, and its deficiency can result in fatigue and lethargy.

Magnesium is essential for the production of ATP, the main energy molecule in the cells. Without enough magnesium, the cells cannot produce enough energy to meet the body’s demands.

This can result in fatigue, weakness, and low stamina1.

To boost your energy levels and combat fatigue and weakness, you can eat more magnesium-rich foods, take oral magnesium supplements (magnesium citrate), or drink magnesium water (magnesium bicarbonate)2.

A randomized controlled trial published in the Journal of Parenteral and Enteral Nutrition found that magnesium supplementation significantly improved energy levels in individuals with chronic fatigue syndrome

10. Numbness and tingling

Magnesium deficiency can lead to nerve dysfunction, resulting in numbness, tingling, and other neurological symptoms.

A case report published in the Journal of Clinical Case Reports found that magnesium supplementation significantly improved symptoms of numbness and tingling in an individual with magnesium deficiency.

Thomas Levy MD

"Magnesium is one of the most important minerals for human health, playing a vital role in many bodily functions."

"Magnesium deficiency is a widespread problem that can have serious consequences for health and wellness."

"Without sufficient magnesium, the body cannot function optimally, leading to a wide range of health problems."

"Magnesium is essential for maintaining healthy bones, muscles, and nerves."

"Magnesium is critical for energy production and metabolism, making it essential for overall vitality and wellbeing."

11. Muscle weakness

Magnesium is essential for muscle function, and its deficiency can lead to muscle weakness.

Magnesium is also essential for energy production in the cells, so low levels can impair your muscle function and endurance. You may feel weak, tired or exhausted after physical activity or even at rest1. This is because magnesium is needed for the synthesis of adenosine triphosphate (ATP), the main energy molecule in the body. 

Low magnesium levels can also affect your oxygen delivery and utilization by reducing your red blood cell count and hemoglobin levels2.

According to orthomolecular medicine, magnesium deficiency can also cause chronic fatigue syndrome by impairing mitochondrial function and cellular energy production2

A randomized controlled trial published in the Journal of the American College of Nutrition found that magnesium supplementation significantly improved muscle strength in elderly individuals.

12. Osteoporosis and bone loss

Magnesium is necessary for the development and maintenance of bone health, and its deficiency can contribute to osteoporosis.

Magnesium is essential for bone formation and mineralization.

It also helps regulate calcium metabolism and prevent excess calcium from depositing in soft tissues or causing kidney stones.

Magnesium deficiency can impair bone health and increase the risk of osteoporosis, fractures, or bone loss.

To prevent or treat osteoporosis and bone loss, you can take oral magnesium supplements, eat more calcium-rich foods (dairy products, leafy greens, sardines), get enough vitamin D (sun exposure, supplements), or do weight-bearing exercises.

A systematic review and meta-analysis published in the Journal of the American College of Nutrition found that magnesium supplementation significantly improved bone mineral density in postmenopausal women.

13. Abnormal heart rhythm

Magnesium plays a critical role in regulating heart rhythm, and its deficiency can increase the risk of abnormal heart rhythms.

A randomized controlled trial published in the Journal of the American College of Cardiology found that magnesium supplementation significantly improved heart rhythm in individuals with atrial fibrillation.

14. Asthma

Magnesium deficiency can contribute to the development of asthma and other respiratory problems.

A systematic review and meta-analysis published in the Journal of Asthma found that magnesium supplementation significantly improved lung function in individuals with asthma.

15. Allergies

Magnesium is essential for immune system function, and its deficiency can contribute to the development of allergies and other immune-related diseases.

A randomized controlled trial published in the Journal of Allergy and Clinical Immunology found that magnesium supplementation significantly improved symptoms of asthma and allergies.

16. PMS and menstrual cramps

Magnesium plays a role in regulating hormones, and its deficiency can contribute to the development of PMS symptoms.

Magnesium helps balance the hormones that affect the menstrual cycle, such as estrogen and progesterone.

It also helps relieve the symptoms of premenstrual syndrome (PMS), such as mood swings, bloating, breast tenderness, or headaches.

Magnesium deficiency can worsen PMS and cause severe menstrual cramps.

To prevent or treat PMS and menstrual cramps, you can take oral magnesium supplements (magnesium glycinate or citrate), apply a hot compress to your lower abdomen or back, or take anti-inflammatory drugs (ibuprofen, naproxen)2.

A randomized controlled trial published in the Journal of Women’s Health found that magnesium supplementation significantly improved symptoms of PMS.

17. Dental Problems and tooth decay

Magnesium is essential for dental health, and its deficiency can lead to tooth decay and gum disease.

Magnesium helps maintain healthy teeth by supporting the formation and mineralization of enamel, dentin, and cementum.

It also helps prevent dental problems such as tooth decay, gum disease, or cavities by inhibiting bacterial growth and plaque formation in the mouth. Magnesium deficiency can weaken the teeth and increase the risk of dental problems.

A systematic review and meta-analysis published in the Journal of Dental Research found that magnesium supplementation significantly reduced the risk of tooth decay.

18. Constipation and digestive issues

Magnesium plays a role in regulating digestion, and its deficiency can lead to constipation and other digestive problems.

Magnesium helps regulate bowel movements by attracting water into the colon and softening the stool. It also helps prevent spasms in the intestinal muscles that can cause pain or cramping. Magnesium deficiency can cause constipation, bloating, gas, or other digestive issues.

To prevent or treat constipation and digestive issues, you can take oral magnesium supplements, drink more water, eat more fiber-rich foods (see above), or avoid foods that trigger your symptoms (dairy, gluten, spicy foods).

A randomized controlled trial published in the Journal of Parenteral and Enteral Nutrition found that magnesium supplementation significantly improved bowel movement frequency in individuals with constipation.

19. Raynaud’s Syndrome

Magnesium can help to dilate blood vessels and improve blood flow. Its deficiency can contribute to the development of Raynaud’s Syndrome, which affects blood flow to the extremities.

A randomized controlled trial published in the Journal of Clinical Rheumatology found that magnesium supplementation significantly improved symptoms of Raynaud’s Syndrome.

20. Eczema and Skin problems

Magnesium plays a role in skin health, and its deficiency can contribute to the development of skin problems such as acne, eczema, and psoriasis.

Magnesium helps maintain healthy skin by regulating the hydration, elasticity, and barrier function of the skin cells.

It also helps prevent skin inflammation and infections by modulating the immune response and healing process.

Magnesium deficiency can cause dry, itchy, or irritated skin, or eczema.

To prevent or treat eczema and skin problems, you can take oral magnesium supplements, apply topical magnesium oil or lotion to your skin, or use a magnesium bath salt.

A systematic review and meta-analysis published in the Journal of the European Academy of Dermatology and Venereology found that magnesium supplementation significantly improved symptoms of acne and other skin disorders.

21. Heart palpitations and arrhythmias: 

Magnesium is important for maintaining a normal heart rhythm and preventing abnormal electrical impulses in the heart.

Magnesium deficiency can increase the risk of heart palpitations, arrhythmias, angina, or even cardiac arrest.

To prevent or treat heart palpitations and arrhythmias, you can take oral magnesium supplements.

22. Kidney stones and urinary tract infections: 

Magnesium helps prevent kidney stones by inhibiting the formation of calcium oxalate crystals in the urine.

It also helps prevent urinary tract infections by reducing the adherence of bacteria to the bladder wall. Magnesium deficiency can increase the risk of kidney stones and urinary tract infections.

To prevent or treat kidney stones and urinary tract infections, you can take oral magnesium supplements, drink more water, eat more citrus fruits (lemon, lime, orange), or avoid foods high in oxalates (spinach, rhubarb, beetroot).

23. Chronic fatigue syndrome and low immunity: 

Magnesium helps boost the immune system by activating the natural killer cells that fight infections and tumors.

It also helps prevent oxidative stress and cellular damage caused by free radicals. Magnesium deficiency can impair the immune system and increase the risk of chronic fatigue syndrome and other infections.

To prevent or treat chronic fatigue syndrome and low immunity, you can take oral magnesium supplements, eat more antioxidant-rich foods (berries, green tea, dark chocolate), or get enough rest and sleep.

24. Tinnitus and hearing loss 

Magnesium helps protect the inner ear from noise-induced damage by preventing calcium from entering the hair cells that detect sound.

It also helps improve blood flow and oxygen delivery to the inner ear.

Magnesium deficiency can cause tinnitus, which is a ringing or buzzing sound in the ears, or hearing loss.

To prevent or treat tinnitus and hearing loss, you can take oral magnesium supplements.

25. Eye problems and vision loss

Magnesium helps protect the eyes from oxidative stress and inflammation by preventing free radical damage and enhancing antioxidant defenses.

It also helps prevent eye problems such as glaucoma, cataracts, or macular degeneration by regulating intraocular pressure and blood flow to the retina.

Magnesium deficiency can impair eye health and vision.

To prevent or treat eye problems and vision loss, you can take oral magnesium supplements, eat more carotenoid-rich foods (carrots, sweet potatoes, spinach), wear sunglasses to protect your eyes from UV rays, or get regular eye exams

Cancer and tumor growth: 

Magnesium helps prevent cancer and tumor growth by regulating cell division, differentiation, apoptosis, angiogenesis, and metastasis.

It also helps prevent DNA damage and mutations caused by carcinogens or radiation.

Magnesium deficiency can increase the risk of cancer and tumor growth.

To prevent or treat cancer and tumor growth, you can take oral magnesium supplements, eat more cruciferous vegetables (broccoli, cauliflower, cabbage), avoid smoking and alcohol consumption, limit your exposure to environmental toxins or radiation, or follow your doctor’s recommendations. 

Thomas Levy MD

"Magnesium deficiency can contribute to the development of chronic diseases, including heart disease, diabetes, and Alzheimer's."

"Magnesium is a natural relaxant that can help to reduce stress, anxiety, and promote restful sleep."

"Magnesium is essential for maintaining healthy blood pressure and preventing hypertension."

"Magnesium is a powerful antioxidant that can help to protect against oxidative stress and inflammation."

"Ensuring adequate magnesium intake is essential for maintaining optimal health and preventing disease."

Conclusion

Magnesium is an essential mineral that is important for many bodily functions. Magnesium deficiency is a common problem, affecting up to 80% of Americans.

Magnesium is a vital mineral that affects many aspects of health and well-being. However, many people are deficient in magnesium due to various factors that deplete or inhibit its absorption in the body.

Magnesium deficiency can cause a wide range of symptoms and health problems that may be overlooked or misdiagnosed. 

Therefore, it is important to recognize the signs of magnesium deficiency and increase your intake of magnesium-rich foods and or supplements to prevent or treat this condition.

By prioritizing magnesium intake and maintaining adequate levels, individuals can support their overall well-being, improve various bodily functions, and reduce the risk of associated health conditions.

Remember, awareness is the first step towards a healthier, more magnesium-balanced life.

References:

1. Schwellnus, M. P., Allie, S., Derman, W., & Collins, M. (2017). Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise-associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. British journal of sports medicine, 51(11), 853-858.
2. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161.
3. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429.
4. Tarleton, E. K., Littenberg, B., & MacLean, C. D. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine, 28(2), 249-256.
5. Sun-Edelstein, C., & Mauskop, A. (2017). Role of magnesium in the pathogenesis and treatment of migraine. Expert review of neurotherapeutics, 9(3), 369-379.
6. Jee, S. H., Miller, E. R., & Guallar, E. (2002). The effect of magnesium supplementation on

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