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While true magnesium deficiency is rare\u2014only 2% of healthy adults have it, per the Cleveland Clinic<\/a>\u2014as many as half of Americans aren\u2019t getting enough of the mineral. That\u2019s why, even if you are regularly eating foods high in magnesium<\/a>, knowing the low magnesium signs and symptoms can help you recognize if you need to up your intake.<\/p>\n \u201cMagnesium is one of those under-the-radar minerals that quietly powers hundreds of essential processes in the body,\u201d said Samantha Peterson, M.S., R.D.<\/a>, founder and CEO of Simply Wellness. According to the National Institutes of Health (NIH)<\/a>, magnesium plays key roles in energy production, maintaining healthy blood pressure and blood sugar levels, and supporting muscle and nerve function.<\/p>\n Meet the experts: Samantha Peterson, M.S., R.D.<\/a>, founder and CEO of Simply Wellness; Erin Barrett, Ph.D.<\/a>, director of product innovation and scientific affairs at Shaklee; Amy Davis, R.D.N.<\/a>, Live Conscious nutrition consultant; Matt Landry, Ph.D., R.D.N.<\/a>, assistant professor at UC Irvine Joe C. Wen School of Population & Public Health.<\/p>\n Why is low magnesium so common? Many people simply don\u2019t eat enough vegetables, which are naturally rich in magnesium, explained Erin Barrett, Ph.D.<\/a>, director of product innovation and scientific affairs at Shaklee. Meanwhile, many processed foods are stripped of minerals when they\u2019re refined.<\/p>\n There\u2019s also the fact that some people just need more magnesium than others, added Amy Davis, R.D.N.<\/a>, Live Conscious nutrition consultant. These include older adults, people with certain health conditions (like gastrointestinal conditions, type 2 diabetes, and substance use disorders), and people on certain medications, all of whom may have a harder time absorbing magnesium, per the NIH.<\/p>\n Since magnesium deficiency is typically asymptomatic, it can be hard to tell if you\u2019re getting enough of the mineral. However, there are some subtle (and not so subtle) signs that you need more in your diet. Here, experts share the symptoms that may be linked to low magnesium, plus what to do if you suspect that you may need to increase your intake of the mineral.<\/p>\n Symptoms of low magnesiumFatigue<\/p>\n If you\u2019re feeling tired, weak, or generally low on energy, your magnesium levels may be to blame. \u201cMagnesium is essential for making ATP\u2014the main energy molecule in your cells,\u201d Barrett said. \u201cWithout enough of it, your body can\u2019t produce or use energy efficiently, which can leave you feeling tired or weak.\u201d This is one of the most common signs of low magnesium. And if you\u2019re struggling to tell the difference between run-of-the-mill fatigue and true exhaustion, keep an eye out for \u201cpersistent fatigue that doesn\u2019t improve with rest,\u201d as Landry described it.<\/p>\n Muscle cramps and spasms<\/p>\n Low magnesium can make your muscles cramp, twitch, spasm, and tingle\u2014and in some cases, it may even cause seizures or repetitive eye movements (nystagmus), said Barrett. That\u2019s because magnesium regulates calcium and potassium, two electrolytes that affect your muscles and nerves. \u201cWhen magnesium is low, nerves and muscles become more excitable,\u201d Barrett explained. That can cause your muscles to feel weaker, twitchier, or just different than usual. Think: \u201cWaking with tight calves\u201d or \u201chaving muscle cramps at night,\u201d Peterson said.<\/p>\n Anxiety or irritability<\/p>\n Feeling stressed, anxious, or irritable for no apparent reason? Check your magnesium levels. \u201cMagnesium is a key player in calming the nervous system,\u201d Peterson said. It helps regulate your neurotransmitters, including feel-good chemicals like dopamine and serotonin, and fight-or-flight hormones like epinephrine. \u201cWhen [magnesium is] low, the brain and muscles can go into overdrive, making you feel on-edge, tense, or mentally revved up,\u201d she explained. This can leave you with unexplained stress or anxiety\u2014or simply make you more irritable than usual.<\/p>\n Irregular heartbeat<\/p>\n Any time you notice your heart racing or beating irregularly, you should tell your doctor. But in some cases, low magnesium may be the reason, per Barrett, Davis, and Landry. \u201cMagnesium plays a role in stabilizing electrical activity in the heart,\u201d Davis explained. So low levels of the mineral can throw things off, making your heart rate fast or irregular.<\/p>\n Headaches<\/p>\n One lesser-known symptom of low magnesium? Headaches or migraines, especially if you start experiencing them more frequently. \u201cMagnesium influences nerve transmission and blood vessel function in the brain,\u201d Barrett said. \u201cDeficiency has been linked to an increased risk of migraines in some people.\u201d Though this low magnesium symptom won\u2019t impact everyone, all four experts recommend keeping an eye out for it.<\/p>\n Trouble sleeping<\/p>\n Low magnesium can make you feel tired, even when you\u2019re getting enough sleep. But it can also impact your ability to fall asleep and stay asleep through the night. \u201cIf someone is feeling \u2018wired but tired\u2019 \u2026 or having trouble falling asleep despite being exhausted, I often take a closer look at magnesium,\u201d Peterson said. Maybe your mind is racing at night, she said. Or maybe you just don\u2019t feel rested, Barrett added. Either way, low magnesium may be your problem, and more magnesium may improve sleep<\/a>. But again, be sure to consult your doctor before adding anything to your routine.<\/p>\n High blood pressure<\/p>\n Since magnesium helps regulate blood pressure, not getting enough of the mineral may increase your risk of high blood pressure<\/a>, per Barrett and Davis. \u201cMagnesium helps relax blood vessel walls, supporting healthy circulation and normal blood pressure levels,\u201d Barrett explained. And research suggests that upping your intake (through magnesium supplements<\/a> or your diet) may lower your blood pressure and reduce your risk of heart disease or stroke, per the NIH.<\/p>\n Mood swings<\/p>\n Low magnesium levels can leave you feeling moody, depressed, or unlike yourself, according to Davis and Landry. \u201cMagnesium helps regulate [your] neurotransmitters and stress response,\u201d Davis said. When these processes get thrown off, you might experience mood swings, what Landry called \u201cpersonality changes,\u201d or even mild depression. \u201cThink of [magnesium] as your body\u2019s chill-out mineral,\u201d Peterson said. \u201cWithout it, things start to misfire.\u201d<\/p>\n Digestion issues<\/p>\n In some cases, low magnesium can impact your digestive system, causing symptoms like constipation and abnormal stools, Peterson said (which is why some people take magnesium citrate for constipation<\/a>). Since GI woes (and many low magnesium symptoms) can also be signs of other health conditions, look for other symptoms happening simultaneously\u2014like fatigue, muscle cramps, or stress\u2014before assuming magnesium is the culprit. \u201cA red flag combo?\u201d Peterson said. \u201cConstipation and chronic stress.\u201d<\/p>\n Sugar cravings<\/p>\n Suddenly craving sugar? Low magnesium may be behind your sweet tooth, Peterson said. That\u2019s because magnesium helps regulate your blood sugar, and low magnesium can make it harder to keep your blood sugar healthy, Barrett said. Blood sugar imbalances\u2014like hypoglycemia<\/a> (low blood sugar) or hyperglycemia<\/a> (high blood sugar)\u2014can make you hungry, according to the American Diabetes Association (ADA), which may lead to more intense cravings for sweets.<\/p>\n Weak bones<\/p>\n Magnesium helps your body build healthy bones. \u201c[It] supports bone structure and helps regulate calcium and vitamin D\u2014two nutrients essential for strong bones,\u201d Barrett said. Over time, not getting enough magnesium \u201cmay contribute to reduced bone density,\u201d she explained. This can eventually lead to osteoporosis<\/a>, a condition where your bones become weak, fragile, and easy to break, Davis and Barrett said.<\/p>\n What to do if you believe your magnesium levels are low<\/p>\n The good news: If you’re experiencing a handful of the above issues and low magnesium is indeed the culprit, eating more magnesium-rich foods, such as pumpkin seeds, almonds, leafy greens, brown rice, and black beans, should quell your symptoms, said Matt Landry, Ph.D., R.D.N.<\/a>, an assistant professor at UC Irvine Joe C. Wen School of Population & Public Health.<\/p>\n Adding a magnesium supplement could also help, though there are many different types of magnesium<\/a> that may be best for different problems, such as difficulty sleeping or digestive woes. Before starting a magnesium supplement, be sure to discuss your concerns with your doctor; they can do a blood test<\/a> to see if your levels are low and provide you with a tailored plan and a recommendation on the best form for you.<\/p>\n Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.<\/p>\n RELATED STORIES