Muscle Twitches and Cramps That Won’t Quit
Your leg suddenly jerks while you’re trying to fall asleep, or your eyelid starts twitching uncontrollably during an important meeting. These annoying muscle spasms might be more than just stress—they could be your body’s way of saying it’s running low on magnesium. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. The most common low Mg symptoms include frequent muscle cramps and twitches. Magnesium controls the contraction and relaxation of muscles. It makes your muscles stronger by synthesising protein. When your magnesium levels drop, your muscles can’t regulate their contractions properly, leading to those involuntary spasms. The good news? Almonds (roasted): 1 ounce (oz) = 80 mg of magnesium. A handful of almonds can help settle those twitchy muscles. A single ounce provides 156 milligrams or around 37% of the Daily Value (DV) for magnesium. when it comes to pumpkin seeds, making them one of your best bets for muscle relief.
Unexplained Tiredness Despite Getting Enough Sleep
You went to bed at a reasonable hour, slept for eight hours, but still feel like you’re dragging yourself through quicksand all day. This persistent fatigue might not be about your sleep quality—it could be a magnesium issue. A feeling of fatigue and muscle weakness are common symptoms of low magnesium deficiency. Magnesium is important for energy metabolism, which converts food into energy. Hence, low magnesium levels mean your body is not producing enough energy to carry on with your daily activities, resulting in tiredness. Think of magnesium as the spark plug in your body’s energy engine. Low magnesium levels affect multiple body processes, including nerve signaling and potassium levels in muscle cells, which may cause fatigue and weakness, respectively. To combat this energy drain, reach for dark chocolate with at least 70% cocoa. Dark chocolate is very rich in magnesium, with 65 mg in a 1-ounce (oz), or 28 grams (g), serving Plus, who doesn’t want a medical excuse to eat chocolate?
Heart Palpitations and Irregular Rhythms
Your heart starts racing for no apparent reason, or you feel like it’s skipping beats. While heart palpitations can have many causes, magnesium deficiency is often an overlooked culprit. Heart arrhythmia, or irregular heartbeat, is a potentially severe effect of magnesium deficiency. Low magnesium level is known to increase ventricle contractions, causing irregular heartbeat. Your heart is essentially a muscle that needs magnesium to maintain its steady rhythm—without enough of this mineral, it can start misfiring. This isn’t something to ignore, as irregular heartbeats can be serious. Fish, especially fatty fish, are high in magnesium. These include salmon, mackerel, and halibut. A 3.5-ounce serving provides about 30 mg of magnesium along with heart-healthy omega-3 fatty acids. Black beans (boiled): 1/2 cup = 60 mg of magnesium. makes them another excellent choice for supporting your heart’s electrical system.
High Blood Pressure That Resists Treatment
You’re doing everything right—eating less salt, exercising regularly, managing stress—but your blood pressure readings still make your doctor frown. Magnesium deficiency could be the missing piece of the puzzle. Magnesium deficiency may increase blood pressure and promote high blood pressure (hypertension), a strong risk factor for cardiovascular disease. High blood pressure is also one of the magnesium insufficiency symptoms because magnesium helps in regulating blood pressure by relaxing muscles. Therefore, low magnesium not only causes high blood pressure but also increases the risk of heart diseases. The mineral acts like a natural calcium channel blocker, helping your blood vessels relax. High magnesium foods include dark leafy greens, seeds, beans, fish, whole grains, nuts, dark chocolate, yogurt, avocados, bananas, and more. Spinach is particularly powerful—one cup of cooked spinach delivers a significant magnesium boost while also providing potassium, another blood pressure-friendly nutrient.
Mood Swings and Increased Anxiety
You find yourself snapping at people over minor things, or anxiety seems to hit you out of nowhere. While stress and life circumstances play a role, your magnesium levels might be affecting your mental state more than you realize. One 2024 systematic review found that supplementation with magnesium may benefit people with mild anxiety and insomnia. Depression and anxiety are also symptoms of low magnesium levels because magnesium is responsible for mood stabilisation and calming activity in the brain. Magnesium deficiency affects how your brain perceives different situations and environments and makes you vulnerable to stress and low moods. Your brain needs magnesium to produce neurotransmitters that keep you feeling balanced and calm. Chia seeds: 1 oz = 111 mg of magnesium. These tiny seeds can be easily added to smoothies or yogurt, providing both magnesium and omega-3 fatty acids that support brain health. Brazil nuts are one of the most magnesium-rich foods available. Just one or two nuts daily can help stabilize your mood.
Persistent Headaches and Migraines
Those throbbing headaches that seem to come out of nowhere might be your brain’s way of crying out for magnesium. This connection isn’t just a theory—there’s solid science behind it. Low magnesium is also associated with migraines. Loss of appetite, nausea, and vomiting are common magnesium deficiency symptoms caused by migraines. This is why magnesium supplements are frequently used to treat migraines. Studies show low magnesium levels are associated with migraine headaches. Consumption of magnesium helps prevent migraines. When you’re dealing with recurring headaches, reaching for magnesium-rich foods can be more effective than constantly popping painkillers. Dark, leafy greens are rich in nutrients, and spinach is no exception. One cup of boiled spinach provides a substantial magnesium boost. Avocados are high in magnesium. An avocado has 58 milligrams. These creamy fruits make an excellent addition to your anti-headache arsenal.
Weak Bones and Increased Fracture Risk
You’ve been faithful about taking your calcium supplements, but you’re still worried about bone health—or worse, you’ve experienced an unexpected fracture. The problem might not be calcium deficiency but magnesium deficiency. Deficiency might weaken bones directly, but it also lowers the blood levels of calcium, the main building block of your bones. Osteoporosis makes your bones weaker and increases the risk of bone fracture. Magnesium deficiency lowers the level of calcium in the blood, which causes weak bones. Thus, osteoporosis and bone fractures are symptoms of a lack of magnesium. Think of magnesium as calcium’s best friend—without enough magnesium, your body can’t properly use the calcium you’re consuming. Cashews (roasted): 1 oz = 72 mg of magnesium. A small handful provides nearly 20% of your daily magnesium needs. For instance, a 1-cup (172-g) serving of cooked black beans contains an impressive 120 mg of magnesium making them a bone-building powerhouse when paired with calcium-rich foods.
Digestive Issues and Constipation
Your bathroom visits have become less frequent and more challenging, despite drinking plenty of water and eating fiber. This digestive slowdown could be linked to low magnesium levels. Constipation is one of the weird magnesium deficiency symptoms. Low magnesium levels can cause constipation because magnesium acts as a laxative and prevents constipation. Magnesium regulates bowel movement by increasing the water in the intestine for easy bowel movement. Your digestive system relies on magnesium to keep things moving smoothly—literally. When levels drop, your intestinal muscles can’t contract properly, leading to that backed-up feeling. Many seed varieties — including flax, pumpkin, and chia seeds — contain high amounts of magnesium. What’s more, they’re extremely high in fiber. In fact, nearly half of the carbs in most seeds come from fiber. This combination of magnesium and fiber makes seeds particularly effective for digestive health. Lima beans (cooked): 1/2 cup = 40 mg of magnesium. while also providing fiber to support healthy digestion.
Poor Sleep Quality and Restless Nights
You toss and turn, your mind races despite being exhausted, or you wake up multiple times throughout the night feeling wired. While many factors can disrupt sleep, magnesium deficiency is often an overlooked cause of sleep problems. One 2024 systematic review found that supplementation with magnesium may benefit people with mild anxiety and insomnia. Magnesium helps activate your parasympathetic nervous system—the part responsible for helping you feel calm and relaxed. Without adequate levels, your body struggles to shift into rest mode, leaving you staring at the ceiling at 2 a.m. Whole grains like wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa, are excellent sources of many nutrients, including magnesium. A 1-cup (168-g) serving of cooked buckwheat contains 86 mg of magnesium Making these grains part of your dinner routine can help set the stage for better sleep. Many people take magnesium at night because they find it calming. But it can be taken at any time of day. The typical dose is 250 to 500 milligrams daily. Natural food sources provide a gentler, more sustained release than supplements.
