When you're feeling tired, anxious, and can't sleep, the list of common ailments that could be to blame is long. Yet, when you consider that 48% of Americans are deficient in one specific essential mineral, according to the National Institute of Health, a lack of magnesium could be behind your symptoms.
Magnesium is an essential mineral used in over 300 chemical reactions in your body and plays a key role in nerve function, muscle health, heart rhythm, and blood sugar regulation. It's naturally available in many foods, but you may not be getting enough of it through your diet. Or, you may have developed deficiencies due to certain lifestyle factors, medications, or underlying health conditions.
The best way to determine whether or not you're deficient in magnesium is to request a serum magnesium blood test from your doctor. That said, knowing the most common symptoms can be a helpful first step. Here's what doctors say are the signs you may be deficient in this essential mineral, and what you can do next.
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What Is Magnesium and How Does It Impact Your Body?
11. It can improve magnesium absorption.Shutterstock"Magnesium is an element, much like sodium and calcium, which is crucial for keeping your body healthy," explains Richard Scanlan, MD, FCAP, a clinical pathologist and chairman of the College of American Pathologist (CAP) Council on Accreditation.
"Magnesium is important for maintaining normal heart and lung functions and is also important for controlling blood pressure and other functions of the brain and nervous system."
Other benefits also include helping muscle function and developing proteins, bone tissue, and DNA.
What Can Cause a Magnesium Deficiency?
Here's when to see a doctor.nortonrsx / iStockAccording to the NIH, most adult women need between 310 and 320 milligrams of dietary magnesium daily, while most adult men require between 410 and 420 milligrams.
"Everything always comes back to your diet, doesn't it?" Scanlan says. "If you're eating a high-fat diet filled with fried foods and sugar and you aren't including nuts, seeds, leafy green vegetables, whole grains, and legumes, at some point, you may see a magnesium deficiency. Older folks who may not be able to cook as much may also have magnesium deficiencies."
You can also lose magnesium if you regularly drink too much alcohol since booze can impair magnesium absorption and cause frequent urination.
Certain medical conditions—both acute and chronic—can lead to a magnesium deficiency as well.
"Chronic diarrhea can deplete magnesium levels along with kidney problems," Scanlan says. "If your kidneys aren't working properly, it can stop your body from reabsorbing magnesium. People dealing with uncontrolled diabetes can also lose magnesium. Additionally, people with gastrointestinal conditions who take proton pump inhibitors to reduce stomach acid are at higher risk of magnesium deficiency."
Daniel Landau, MD, a board-certified specialist in medical oncology, internal medicine, hematology, and an expert contributor for The Mesothelioma Center, adds that it's common for people undergoing cancer treatment to develop a deficiency.
"Many chemotherapies or other medicines can also lead to magnesium wasting," he says. "It's essential to replace magnesium when this occurs."
Symptom 1: You're tired
ShutterstockOne of the most common symptoms of magnesium deficiency is severe fatigue. "Magnesium is a key part of energy production. Low levels mean less fuel for your body, causing fatigue," Scanlan explains.
However, he notes that "there are many, many things other than magnesium that can lead to fatigue, and not everyone who is fatigued has magnesium deficiency." If fatigue is your only symptom, your doctor may or may not test for magnesium deficiency.
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2: You're having migraines
9 | HeadacheShutterstockHaving too little magnesium in your system can also cause neurological symptoms. "When magnesium levels are low, nerve cells can get overstimulated and result in migraines and other brain disorders," Scanlan says.
According to the American Migraine Foundation, "Migraineurs have lower brain magnesium levels either from decreased absorption of it in food, a genetic tendency to low brain magnesium, or from excreting it from the body to a greater degree than non-migraineurs. Studies of migraineurs have found low levels of brain and spinal fluid magnesium in between migraine attacks."
In fact, some doctors will recommend magnesium supplements as a means of preventing frequent migraines.
3: You're experiencing abnormal heart rhythms
If You're Over 65, This Is Your Ideal Resting Heart Rate—And Why It MattersiStockOne of the important functions of magnesium is that it helps to control blood vessels and heart muscle contractions. When your magnesium levels are low, you may experience cardiovascular changes.
"We talk so much about keeping our hearts healthy, and magnesium helps our hearts maintain that healthy beat," says Landau. Without enough magnesium, you may notice an irregular heartbeat, also known as heart arrhythmia.
On a separate note, some supplement companies claim that taking a magnesium supplement can help control high blood pressure. Though adequate magnesium levels do appear to be beneficial to the heart, Harvard Health Publishing notes that there is not enough conclusive evidence to say that supplements will improve blood pressure in humans.
4: You're feeling nauseous
iStockNausea and vomiting are also common symptoms of having low magnesium levels. "Your gut needs magnesium to work right. Not enough can upset your stomach," says Scanlan. Some people will also experience reduced appetite as a result of their nausea.
However, it's important to note that taking too much magnesium can also cause nausea, vomiting, and stomach upset. Testing can help you determine if your numbers are high or low.
5: You're having muscle cramps and weakness
7. Muscle CrampsShutterstockAnother symptom that could tip you off to a magnesium deficiency is muscle weakness. "Magnesium helps your nerves and muscles communicate. If they can't 'chat' with each other, you might feel weak," says Scanlan.
Muscle spasms, tremors, and cramps can also signal a problem. "Without enough magnesium, muscles can't relax properly, leading to cramps in the legs at night," Scanlan adds.
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6: You keep getting sick
This Zodiac Sign Is the Biggest Baby When They're Sick, Astrologers SayGround Picture/ShutterstockYour immune system may also suffer if you're getting or retaining inadequate levels of magnesium.
"Magnesium is known to support the immune system," says Landau. "In looking at animal models, animals that were low in magnesium developed more cancers. It's suspected that the impacted function of the immune system by being low in magnesium prevented the body from being able to detect and battle cancers. This makes maintaining a healthy balance of magnesium important for patients who have cancer and for patients who do not."
7: You're experiencing numbness or tingling in your legs or hands
5 | NumbnessiStockBecause magnesium can affect nerve function, some people with low magnesium levels may also notice numbness or tingling in the legs, feet, face, or hands.
However, the Cleveland Clinic notes that this typically occurs in cases of severe magnesium deficiency.
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How Is Low Magnesium Diagnosed?
ShutterstockAs Scanlan points out, symptoms of magnesium deficiency tend to be very nonspecific—meaning they're common and could have many root causes. That's why, if you experience these symptoms, you should follow up with a request for laboratory testing rather than attempting to diagnose yourself.
"As a pathologist, I use several tests to diagnose low magnesium levels. The most common test I use is the blood serum magnesium test, which measures how concentrated the magnesium is in your blood," Scanlan says.
In other cases, doctors may look at magnesium levels in red blood cells, perform Ionized Magnesium testing, or use urine testing to measure how much magnesium filters through the kidneys and is excreted.
This testing is important as even mild to moderate deficiencies can affect your health. "It's important to work with your health care team to monitor magnesium levels and address risk factors to help prevent and manage deficiencies," Scanlan says. "Early detection and intervention are key, as untreated magnesium deficiency can lead to serious health issues."
How Is Low Magnesium Treated?
7 Low Magnesium Symptoms to Watch Out For, According to DoctorsShutterstockThere are several ways to treat low magnesium levels. Your first step after confirming a deficiency should be to add more magnesium to your diet. This can include leafy greens, nuts, seeds, whole grains, bananas, avocados, legumes, and other magnesium-rich foods.
Taking a magnesium supplement, including magnesium sulfate, citrate, oxide, or glycinate, can also help increase your levels if your doctor recommends it. However, it's important to note that magnesium supplements can lead to magnesium toxicity when taken in doses greater than 350 mg daily.
Symptoms of taking too much magnesium in the form of magnesium supplementation can include heart arrhythmia, low blood pressure, confusion, slowed breathing, coma, and even sudden cardiac death, the NIH warns.
Furthermore, your doctor will also want to monitor and treat any underlying conditions that could be causing your low magnesium levels. "If medications contribute to magnesium loss, dosage adjustments or alternatives can help," Scanlan notes.
"Treating low magnesium is all about balance and addressing the root cause. Individual treatment plans may vary depending on the severity of the deficiency and underlying health factors, so it's important that you consult with your healthcare professional for a treatment plan that is tailored to you," Scanlan adds.
