13 warning signs your body may be seriously lacking magnesium

Feeling worn out now and then is normal. But when fatigue never seems to lift, your muscles keep cramping, and you catch every illness going around, your body may be trying to tell you something is off. One possible culprit is low magnesium. Have you ever had your levels checked?

Why getting enough magnesium is harder than it used to be
Decades ago, meeting daily magnesium needs was much easier. Over time, however, the amount of this vital mineral in our food has dropped sharply, largely because of modern industrial farming practices.

According to data from the USDA, about 57 percent of people in the United States do not reach the recommended daily intake of magnesium.

One striking example is fruit. In the U.S., the nutritional value of apples reportedly fell by 82 percent between 1914 and 1992, based on findings cited by Swedish physiology expert Rune Eliasson.

Dietary habits have also changed. Many people no longer eat enough foods that naturally contain magnesium, such as beans, seeds, fish, nuts, and leafy green vegetables. These foods used to be regular parts of everyday meals but are now often missing from modern diets.

Symptoms of magnesium deficiency
Magnesium is essential for the body to function properly. It plays a role in hundreds of biological processes, is the second most plentiful mineral found inside our cells, and supports the activity of more than 600 enzymes. It also helps regulate several important ion channels.

When magnesium levels drop too low, a wide range of symptoms can appear. These may include persistent tiredness, muscle weakness, cramping, and irregular heart rhythms. Low levels can also lead to irritability, trembling hands, tingling sensations, and heart palpitations.

A magnesium deficiency can also reduce potassium levels in the blood, disrupt calcium balance, and contribute to issues such as muscle stiffness, spasms, migraines, and even seizures. In severe cases, the consequences can be very serious, potentially leading to brain damage or, in extreme situations, coma or death.

Below are some of the most common signs that your magnesium intake may be too low.

Muscle cramps
Frequent muscle cramps, especially in the calves, can be a clear signal that your body is lacking magnesium.

Adding some magnesium to your routine before bedtime may help. Many people find it supports better sleep and helps relax tight muscles.

Constipation
Magnesium is essential for normal intestinal function.

Research from the University of Michigan Health notes that certain conditions, including irritable bowel syndrome, are associated with lower magnesium levels.

When magnesium is low, constipation can occur because this mineral helps soften stool and supports fluid absorption. Magnesium also increases water content in the intestines, which can make bowel movements easier and more regular.

Asthma
Studies suggest that raising magnesium levels in the blood can improve breathing.

The medical journal The Lancet has reported a strong link between higher magnesium intake and fewer asthma symptoms.

Numbness
Numbness is often described as a prickly, tingling, pins-and-needles sensation.

Magnesium helps maintain proper potassium and calcium balance in the body. When magnesium levels fall, potassium and calcium may also drop, which can result in tingling or numbness in the arms, hands, legs, or feet.

Migraines
People who suffer from migraines often show low magnesium levels, which can increase muscle tension.

Additional magnesium has been shown to help reduce nausea, vomiting, and sensitivity to light and sound in people with migraines, according to research.

Irregular heartbeat
A magnesium deficiency can contribute to an uneven or irregular heartbeat.

Some researchers note that magnesium helps protect blood vessels and may counteract these rhythm disturbances.

Depression
Magnesium appears to play an important role in brain health and emotional balance.

Some specialists believe that reduced magnesium content in modern diets may be linked to rising rates of depression and mental health issues. A large American study from 2015 involving more than 8,800 participants found that people under 65 with lower magnesium intake were 22 percent more likely to experience depression.

Sleep problems
Do you struggle to fall asleep or wake up repeatedly during the night?

This could be another sign of low magnesium. Increasing magnesium intake may support better sleep. Research from the United States suggests that additional magnesium can help with sleep difficulties, even though the exact relationship between magnesium and sleep is still being studied.

Sugar cravings
When the body is seriously low in magnesium, cravings for sweets like chocolate or candy can intensify.

Keeping a steady intake of magnesium-rich foods such as raw nuts, seeds, and fruit may help reduce these cravings.

High blood pressure
High blood pressure is a widespread health issue in many Western countries.

Magnesium acts similarly to natural calcium channel blockers, a class of medications commonly used to manage blood pressure.

A large study conducted in the United Kingdom in 2013 showed that even people with normal blood pressure could benefit from increasing their magnesium intake.

Joint pain
Joint pain is common, though its severity varies from person to person.

Some individuals find that increasing magnesium intake helps ease joint discomfort. Since magnesium supplementation typically has few side effects, it may be worth considering.

Chronic fatigue
Magnesium is often recommended for people dealing with chronic fatigue or ongoing feelings of weakness.

A study from Brazil found that extra magnesium not only improved endurance in athletes but also benefited older adults with chronic illnesses.

Low calcium levels
A magnesium deficiency can also contribute to low calcium levels because magnesium is necessary for the body to properly absorb calcium.

Ways to boost magnesium intake
Magnesium supplements are widely available at pharmacies and health food stores.

They come in several forms. Magnesium chloride has a bitter taste but is often recommended. Magnesium citrate may be a better choice for people who struggle with heartburn. Magnesium sulphate is commonly used in warm baths for relaxation.

General guidelines suggest a daily intake of about 300 milligrams for women and 400 milligrams for men. As with any supplement, it is important to talk with your doctor before adding magnesium to your routine.

National Institute of Health

Foods high in magnesium

• Cocoa: Pure dark chocolate has almost 500 milligrams of magnesium per 100 grams
• Pumpkin seeds (156 milligrams per serving)
• Chia seeds (One ounce has 111 milligrams of magnesium)
• Dark leafy greens: chard, lettuce, spinach
• Fruit: bananas, apricots, avocados, peaches, plums
• Nuts and grains: almonds, cashews, walnuts
• Legumes: Beans and lentils
• Grains: brown rice, millet, oats
• Potatoes