Magnesium Deficiency
Low magnesium levels causing fatigue, muscle cramps, and various symptoms.
Overview
Magnesium deficiency is extremely common but often undiagnosed because standard blood tests don't accurately reflect body stores (most magnesium is in cells and bones). Magnesium is involved in over 300 enzymatic reactions including energy production, muscle function, and nervous system regulation. Deficiency causes fatigue, muscle cramps, anxiety, sleep problems, and can contribute to many chronic conditions. Modern diets are often low in magnesium.
Common Age
All ages; more common in older adults
Prevalence
Up to 50% of population may be deficient
Duration
Improves with supplementation and dietary changes
Common Symptoms
- Fatigue and weakness
- Muscle cramps and twitches
- Muscle tension
- Anxiety and irritability
- Sleep problems
- Headaches and migraines
- Heart palpitations
- Numbness and tingling
- Poor appetite
- Nausea
- Constipation
- Difficulty concentrating
Possible Causes
- Inadequate dietary intake
- Processed food diet (processing removes magnesium)
- Soil depletion reducing food magnesium content
- Digestive disorders reducing absorption
- Diabetes and insulin resistance
- Alcohol use
- Certain medications (PPIs, diuretics)
- Chronic stress (depletes magnesium)
- Excessive sweating
- Kidney disease
- Older age
Note: These are potential causes. A healthcare provider can help determine the specific cause in your case.
Quick Self-Care Tips
- 1Eat magnesium-rich foods daily
- 2Consider magnesium supplementation
- 3Choose absorbable forms (glycinate, citrate)
- 4Take magnesium at night (aids sleep)
- 5Reduce processed foods
- 6Limit alcohol and caffeine
- 7Epsom salt baths may help
- 8Start supplements slowly to avoid digestive upset
Disclaimer: These are general wellness suggestions, not medical treatment recommendations. They may help manage symptoms but should not replace professional medical care.
Detailed Treatment & Solutions
1DIETARY SOURCES
Dark leafy greens (spinach, Swiss chard), nuts and seeds (pumpkin seeds, almonds), dark chocolate, avocado, legumes, whole grains, fish. Aim for 400-420mg/day for men, 310-320mg for women.
2SUPPLEMENTATION
Common forms: magnesium glycinate (well absorbed, calming), magnesium citrate (good absorption, may loosen stools), magnesium threonate (may help brain function). Avoid oxide form (poorly absorbed). Start with 200mg, increase gradually.
3TOPICAL MAGNESIUM
Epsom salt baths or magnesium oil may provide some absorption through skin. Good for muscle relaxation even if absorption is limited.
4TIMING
Many people take magnesium at night as it can promote relaxation and sleep. If taking multiple doses, split morning and evening.
5ADDRESS CAUSES
Reduce stress (depletes magnesium). Limit alcohol. Review medications with doctor. Treat digestive conditions that impair absorption.
6MONITORING
Blood tests are unreliable (show serum magnesium, not tissue levels). RBC magnesium is slightly better. Often, trial of supplementation is diagnostic—if symptoms improve, you were likely deficient.
Important: Always consult a healthcare professional before starting any treatment regimen. The solutions above are for educational purposes and may not be suitable for everyone.
Risk Factors
- Poor diet
- Diabetes
- Alcohol use
- Digestive disorders
- Older age
- Certain medications
Prevention
- Magnesium-rich diet
- Limit processed foods
- Consider supplementation
When to See a Doctor
Consult a healthcare provider if you experience any of the following:
- Severe muscle cramps or spasms
- Heart palpitations or arrhythmias
- Symptoms don't improve with supplementation
- You have kidney disease (need to be careful with magnesium)
- Taking medications that interact with magnesium
Talk to a Healthcare Provider
If your symptoms are persistent, severe, or concerning, please consult with a qualified healthcare professional for proper evaluation and personalized advice.
Frequently Asked Questions
QWhich form of magnesium should I take?
Magnesium glycinate is often recommended—it's well absorbed and gentle on the stomach, plus the glycine has calming effects. Magnesium citrate is also well absorbed but may cause loose stools. Avoid magnesium oxide—it's cheap but poorly absorbed. For brain health, some prefer magnesium threonate.
QCan I take too much magnesium?
From food, it's very hard to overdose. From supplements, too much can cause diarrhea, nausea, and in severe cases (rare with oral supplements), dangerous drops in blood pressure or heart function. People with kidney disease must be very careful as they can't excrete excess magnesium. Stick to recommended doses.
Related Conditions
Chronic Fatigue
Persistent tiredness that doesn't improve with rest and affects daily activities.
Insomnia
Difficulty falling asleep, staying asleep, or waking too early.
Migraine
A neurological condition causing intense, throbbing headaches often with nausea and light sensitivity.
Anxiety
Feelings of worry, nervousness, or unease about something with an uncertain outcome.
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Medical Disclaimer
The information on this page is for educational purposes only and is not intended as medical advice. It should not be used for self-diagnosis or self-treatment. Always seek the guidance of a qualified healthcare professional with any questions you have regarding a medical condition. If you are experiencing a medical emergency, call your local emergency services immediately.
Information last reviewed: January 2026
This page provides educational information only. It is not medical advice.