What is Magnesium Deficiency?

Magnesium has been receiving positive coverage in a variety of publications, from Shape magazine to The New York Times, and this attention is well-deserved. An increasing number of people are recognizing that a potential magnesium deficiency in their diets could be linked to various health issues that were previously unexplained or misdiagnosed.

Are you experiencing poor sleep, mood swings, frequent stress, or daytime fatigue? These common health issues have been associated with low magnesium levels, according to studies. However, a magnesium deficiency often remains undetected, earning it the label “invisible deficiency.” This is because its symptoms frequently overlap with other health conditions, and some individuals may not exhibit any noticeable symptoms at all.

Moreover, identifying magnesium deficiencies is particularly challenging. Most of the body's magnesium is stored in the bones and organs, making it hard to detect through standard tests like blood work, which are effective for diagnosing many other deficiencies.

Symptoms of Inadequate Magnesium

Even if symptoms are absent, the importance of magnesium should not be underestimated. Magnesium is crucial for numerous physiological functions, including its role as an electrolyte that supports heart and nervous system health. It is essential for every organ and is involved in hundreds of biochemical reactions at the cellular level. From regulating our heartbeat to managing our hormones, muscles, and nerves¹, magnesium is vital for optimal health.

If you suspect you're not consuming enough magnesium, continue reading to learn about the symptoms of low magnesium intake, the best methods to achieve recommended levels, and how much magnesium you might need. Addressing low magnesium intake can be as simple as incorporating sufficient magnesium into your diet. Magnesium is readily available in nutrient-rich whole foods, and magnesium supplements are affordable, providing little reason to risk a deficiency.

More About Magnesium Deficiency Symptoms

Magnesium deficiency typically develops in stages, with symptoms varying based on the severity of the deficiency. Initial symptoms may be subtle and easily overlooked or attributed to other causes. Common early symptoms include fatigue and nausea, while muscle cramps, numbness, tingling, and muscle contractions or twitching² (such as eye twitches) may appear as the deficiency progresses.

Symptoms of Low Magnesium

• Feeling tired or fatigued: Magnesium is necessary for energy production at the cellular level. Individuals with low magnesium often feel fatigued¹ despite adequate sleep.
• Loss of appetite or nausea: Low magnesium levels can lead to decreased appetite and gastrointestinal issues.¹
• Feeling bloated: Magnesium aids in healthy digestion and can help reduce bloating.
• Trouble sleeping: Magnesium helps regulate stress hormones, such as cortisol and adrenaline, aids in muscle relaxation, and supports the function of gamma-Aminobutyric acid (GABA) receptors, which calm the mind to facilitate sleep.³
• Muscle twitches: Insufficient magnesium can cause muscle twitches and spasms; without adequate magnesium, muscles struggle to relax.²
• Feeling stressed, anxious, and nervous: Low magnesium intake has been linked to increased feelings of anxiety and nervousness.⁴

Benefits of Magnesium Supplementation

• Menstrual bloating: Magnesium can alleviate premenstrual symptoms of fluid retention and bloating.⁵
• Sleep: Magnesium supplementation has been shown to enhance sleep quality and regulate stress hormone levels during sleep.⁶
• Leg restlessness: Studies indicate that magnesium may alleviate restless leg sensations that disrupt sleep.²
• Blood pressure issues: Magnesium helps regulate healthy blood pressure levels.^1,10
• Hormone issues: Adequate magnesium levels are crucial for optimal parathyroid function.⁸
• Other deficiencies: Magnesium is essential for the absorption of other nutrients such as calcium and potassium.¹
• Heart health concerns: Magnesium supports the transport of calcium and potassium, which is vital for maintaining healthy heart rhythms.¹

Because low magnesium levels can manifest as symptoms of other health issues, it's advisable to consult your doctor if you suspect a deficiency.

Low Magnesium Symptoms

If you are experiencing any of the symptoms mentioned, you may have low magnesium levels. In severe cases, symptoms such as personality changes and cardiovascular issues have been observed.¹¹

What Causes Low Magnesium?

Several factors contribute to low magnesium levels. Many people in the U.S. do not obtain sufficient magnesium from their diets alone.¹⁰ Teenage girls and men over 70 are particularly vulnerable to dietary magnesium deficiencies, but other lifestyle and health factors also play a role.

From a dietary perspective, low magnesium can be partly attributed to the high consumption of processed foods.¹⁰ Our primary dietary sources of magnesium are leafy greens, nuts, seeds, and legumes. However, other potential sources like wheat may provide less magnesium than expected due to food processing and nutrient depletion in soil. Research has shown a significant decline in magnesium content in wheat, linked to modern farming techniques and soil fertilization practices.⁹

Health issues related to the gastrointestinal system and blood glucose levels can also lead to reduced magnesium absorption.¹⁰ Additional factors contributing to low magnesium levels include aging, alcohol consumption, and high stress levels, which increase the body's magnesium usage.¹⁰

Magnesium in the Body

Approximately 99% of the body's magnesium is stored in the bones, muscles, and soft tissues, with the majority concentrated in the bones (50-60%).¹¹ Magnesium acts as a cofactor in over 300 enzymatic reactions, including protein and fat synthesis, glucose utilization, muscle contractions, and ATP metabolism.¹¹ It is also essential for the release of various neurotransmitters.¹¹

Magnesium is absorbed in the gut before being stored in the bones and other tissues. The body eliminates excess magnesium as waste. The absorption rate of magnesium varies widely depending on the source and accompanying nutrients and amino acids, as well as the body's current magnesium levels. Research suggests that between 24-75% of consumed magnesium is absorbed in the gut, with the remainder excreted.¹¹

This means that you may need more magnesium than you think, as not all ingested magnesium is absorbed. Chelated magnesium supplements that are combined with amino acids can enhance the body's absorption of magnesium.

What is a Normal Magnesium Range?

Magnesium sufficiency is a complex issue. Scientifically, a normal magnesium range is between 1.5-2 mEq/L; 1.7-2.4 mg/dL.¹² However, it's crucial to understand how much magnesium you should consume daily. Most adults should aim for 300 to 400 mg of magnesium per day from their diet or magnesium supplements. The exact amount required depends on your age and other factors. For more detailed information on maintaining a normal magnesium range and the best types of magnesium to take, refer to our earlier article Magnesium Benefits and Uses.

How to Support a Healthy Magnesium Level

If you suspect that your magnesium levels are low, the best approach is to gradually increase your intake. Start by consuming more high-magnesium foods such as beans, nuts, whole grains, and green leafy vegetables, and choose a type of magnesium supplement with high bioavailability, which enhances absorption. Begin with a lower dose and gradually increase to your recommended daily intake, considering both dietary and supplemental sources of magnesium.

Although it is possible to consume too much magnesium, which can lead to gastrointestinal issues and, in extreme cases, cardiovascular problems,¹⁰ low magnesium levels are far more common than excessive levels.¹³

Magnesium can also interact with certain prescription medications, so it's important to consult your doctor before starting magnesium supplementation.

Many people are unaware that low magnesium levels might be impacting their health. Since most individuals do not get enough magnesium from their diet alone, it's important to monitor your intake and be aware of the signs of a magnesium deficiency. Alleviating the symptoms of a magnesium deficiency can be as simple as taking a magnesium supplement. As always, consult your doctor if you have concerns about magnesium deficiency symptoms and your overall health.

To learn more about the benefits of magnesium and the various types of magnesium supplements available, read Magnesium Benefits and Uses, and Magnesium for Sleep.

About Amy Sunderman, MS, RD
Director of Science & Innovation, Registered Dietitian, BubbForest Health

Amy is a registered dietitian, nutritionist, and author with over 20 years of experience in the supplement industry. Amy is passionate about dietary supplements and the health benefits they offer. She enjoys working to find novel nutritional ingredients with strong clinical research behind them to drive innovation and provide health-promoting products to consumers.

Sources

¹ Magnesium Fact Sheet for Health Professionals. US National Library of Medicine, National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Accessed 01/17/2018)

² 22 Low Magnesium Symptoms: Do You Suffer from Muscle Spasms, Dizziness, Insomnia? University Health News. https://universityhealthnews.com/daily/pain/low-magnesium-symptoms-are-these-a-clue-to-the-cause-of-your-health-problem/ (Accessed 01/16/2018)

³ Benzodiazepine/GABA(A) receptors are involved in magnesium-induced anxiolytic-like behavior in mice. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/18799816 (Accessed 01/17/2018)

⁴ Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study. PubMed https://www.ncbi.nlm.nih.gov/pubmed/19085527 (Accessed 2/15/2018)

⁵ Walker, et al. Mg supplementation alleviates premenstrual symptoms of fluid retention. J Women’s Health 1998 PMID 9861593. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/9861593 (Accessed 2/15/2018)

⁶ Held, et al, Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. 2002 PMID 12163983. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/12163983 (Accessed 2/15/2018)

⁷ Magnesium May Improve Memory. WebMD. https://www.webmd.com/brain/news/20100127/magnesium-may-improve-memory (Accessed 01/17/2018)

⁸ Magnesium and the parathyroid. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/12105390 (Accessed 01/17/2018)

⁹ Magnesium Deficiency in Plants: An Urgent Problem. The Crop Journal. 4.2 (April 2016) https://www.sciencedirect.com/science/article/pii/S221451411500121X (Accessed 1/17/2018)

¹⁰ Magnesium Fact Sheet for Consumers. National Institutes of Health. Office of Dietary Supplements.https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf (Accessed 01/16/2018)

¹¹ Magnesium basics. US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/ (Accessed 01/16/2018)

¹² Magnesium. Medscape. https://emedicine.medscape.com/article/2088140-overview (Accessed 01/16/2018)

¹³ What Is a Magnesium Test? WebMD. https://www.webmd.com/a-to-z-guides/magnesium-test#1 (Accessed 01/16/2018)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.