There’s been a lot of buzz about magnesium lately—and with good reason. This powerhouse mineral is involved in hundreds of vital processes in the body, yet magnesium deficiency is surprisingly common. You might be wondering: Am I getting enough magnesium?
Let’s find out.
8 Signs You Might Be Magnesium Deficient
Magnesium plays a major role in enzyme activation, nerve transmission, hormone balance, mineral absorption, and cellular energy production. It's no exaggeration to say your body can’t function properly without it.
But thanks to western diets and lifestyle habits, magnesium is one of the most commonly depleted minerals.
Take food processing, for example: refining grains strips away up to 70% of their magnesium content, and processing rice removes around 83%. Add to that our love of coffee, alcohol, sugar, and stress—each of which depletes magnesium—and it’s easy to fall short of the recommended 375+ mg per day.
So how do you know if your magnesium levels are low? Here are 8 signs and symptoms of magnesium deficiency to watch for:
1. Low Energy Levels
If you constantly feel tired or run down and you're experiencing a general feeling of weakness, low magnesium might be playing a role. Magnesium is essential for turning the food you eat into usable energy. Without it, energy production slows, leaving you feeling fatigued and sluggish.
2. Trouble Sleeping
Magnesium has a calming effect on the nervous system, so when levels dip, falling asleep—and staying asleep—may become harder. If you wake up in the middle of the night and can’t get back to sleep, low magnesium could be a factor.
3. Muscle Cramps and Spasms
Magnesium relaxes muscles, which is why low magnesium often has the opposite effect: Leg cramps, twitching, tightness, and even headaches can be signs of low magnesium.
4. Weakened Bones and Bone Loss
Magnesium is essential for calcium regulation and bone health. It helps activate vitamin D and control parathyroid hormone (PTH), which direct calcium into the bones.
When magnesium is low, calcium is less effectively absorbed into bone and more likely to stay in the bloodstream. Over time, this can lead to decreased bone density and a higher risk of osteoporosis.
In short, magnesium deficiency disrupts the calcium balance needed to maintain strong, healthy bones.
5. Kidney Stones and Magnesium Deficiency
Magnesium helps prevent kidney stones by binding to oxalate in the urine, reducing calcium oxalate crystal formation. When magnesium is low, more oxalate binds with calcium, increasing the risk of painful kidney stones.
Keeping magnesium levels up supports mineral balance and kidney stone prevention.
6. Mood Changes
Magnesium plays a major role in nerve function and emotional regulation. Low magnesium levels have been linked to symptoms like anxiety, irritability, nervousness, and even depression. It supports neurotransmitters that help calm the brain—so when magnesium is low, your nervous system can become overstimulated. Think of it as nature’s chill pill—without it, your nerves are more likely to go haywire.
7. Heightened Sensitivity
Ever feel like lights are too bright or noises too loud? Magnesium deficiency can lead to overstimulated nerves, making you more sensitive to sounds, light, and even emotional stress. When magnesium is low, your nervous system can become hypersensitive to everyday stimuli.
8. Irregular Heart Rhythms
Magnesium is essential for heart health. As a muscle, the heart relies on magnesium to maintain a steady heartbeat, support proper muscle relaxation, and regulate electrical impulses. When magnesium levels are low, blood vessels may constrict, and the risk of abnormal heart rhythms (arrhythmias) increases. Over time, magnesium deficiency can contribute to serious cardiovascular problems, including high blood pressure, heart palpitations, and increased risk of heart disease.
Testing Your Magnesium Levels
You can ask your healthcare provider to test your magnesium levels—but most standard tests check only serum magnesium, which accounts for just 1% of your body’s total magnesium. Since the majority is stored in bones and cells, a blood test isn’t always accurate.
Instead, it’s often more helpful to pay attention to symptoms or ask for a more specific RBC magnesium test.
What Increases Your Risk of Magnesium Deficiency?
Even if symptoms aren’t obvious yet, certain habits and health factors can quietly drain your magnesium reserves. These include:
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Low intake of magnesium-rich foods
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High consumption of caffeine, alcohol, sugar, salt, or processed fats
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Medications (like PPIs, certain antibiotics, or diuretics)
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Chronic digestive issues (IBS, loose stools, liver conditions)
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Hormonal imbalances (thyroid, parathyroid)
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Kidney issues
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Pregnancy and breastfeeding
What You Can Do About It
1. Modify Your Diet
Start by reducing magnesium-depleting substances like caffeine, alcohol, sugar, and processed foods.
Then add more magnesium-rich foods into your routine. Top choices include:
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Pumpkin, sesame, sunflower, and flax seeds
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Almonds and cashews
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Molasses
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Soybeans and legumes
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Whole grains
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Dark leafy greens
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Dark chocolate (85%+ cacao for less sugar)
2. Consider a Magnesium Supplement
Even with a healthy diet, many people still fall short. That’s where magnesium supplements come in.
Two highly absorbable options are:
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MAG365 Ionic Magnesium Citrate – fast-absorbing and ideal for those with low stomach acid (common in older adults) and who prefer a powder magnesium supplement that can be added to water.
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PrizMAG Pure Magnesium Bisglycinate – a chelated, non-laxative form that’s ideal for sensitive digestion and for those needing a calming, steady supply of magnesium.
Need help choosing the right magnesium supplement?
Check out our guide: How to Choose the Right Magnesium Supplement.
The Bottom Line
Magnesium deficiency is more common than most people think—and its symptoms are often easy to overlook. Whether you're dealing with fatigue, sleep issues, stress, or muscle cramps, it’s worth asking: Could low magnesium be the cause?
A few smart diet changes and the right supplement can go a long way toward restoring balance and helping you feel your best.
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