Magnesium Deficiency: Symptoms + How To Treat

Key Takeaways

• Magnesium deficiency is common and can cause subtle symptoms like muscle cramps, fatigue, and anxiety.
• It is often caused by a diet high in processed foods, chronic stress, or alcohol dependency, with older adults and those with chronic illnesses being at the highest risk. 
• Supplementing with magnesium may help alleviate constipation, reduce anxiety and stress, and support better sleep.

What Is Magnesium?

Magnesium is an essential mineral needed for many functions within the body, including muscle and nerve function, energy production, and heart and bone health. Although magnesium is available in a wide variety of foods, nearly half of us —about 48%— aren’t getting enough through the foods we eat.¹ 

Read on to discover why magnesium is important within the body, signs and symptoms of magnesium deficiency, how to restore magnesium levels, sources of magnesium-rich food, and common types of magnesium supplements.

Why Magnesium Is Important For Your Body

Benefits

Magnesium plays many essential roles and is involved in over 300 biochemical reactions throughout the body. Magnesium’s potential benefits range from:  

• Muscle and nerve function support
• Heart health 
• Blood pressure regulation
• Blood sugar control
• Energy production
• Protein synthesis
• Improved bone density
• DNA repair
• More restful sleep 

Dosage

Recommended Daily Allowances (RDAs) for magnesium are as follows:¹ 

Males

• 19 to 30 years: 400mg
• 31+ years: 420mg

Females

• 19 to 30 years: 310mg
• 31+ years: 320mg  

Pregnant Women

• 19 to 30 years: 350mg
• 31 to 50 years: 360mg

Lactating Women

• 19 to 30 years: 310mg
• 31 to 50 years: 320mg

Some health experts suggest that daily magnesium recommendations should be based on body weight. They recommend consuming 6 milligrams of magnesium per 2.2 pounds of body weight, which amounts to about 409 milligrams of magnesium for someone who weighs 150 pounds. 

Most healthy individuals aren’t at risk of consuming too much magnesium through foods. But excess magnesium supplementation may lead to diarrhea, dehydration, nausea, flushing, and weakness. Magnesium toxicity is rare because the kidneys, when functioning normally, remove excess magnesium. Those with impaired renal function should consult with their doctor before taking magnesium supplements. 

What Is Magnesium Deficiency?

Magnesium deficiency, also known as hypomagnesemia, occurs when there is an electrolyte imbalance within the body, resulting in low levels of magnesium. Magnesium deficiency in otherwise-healthy people is rare, but low intakes, certain medical conditions, consuming too much alcohol, and certain medications can lead to overt deficiency.

Not getting enough magnesium — known as magnesium inadequacy — is much more common, especially in older adults and those with gastrointestinal diseases, type 2 diabetes, or alcohol dependence.

Common Signs + Symptoms Of Magnesium Deficiency

Magnesium deficiency symptoms are often mild, making deficiency easy to miss or go undiagnosed until levels drop significantly. Therefore, it’s important to learn the signs of magnesium deficiency and discuss any new or concerning symptoms with your doctor. 

Physical Symptoms

Physical signs and symptoms of magnesium deficiency include:

• Muscle cramps or spasms
• Fatigue and weakness
• Numbness or tingling 
• Tremors or muscle spasms
• Loss of appetite
• Personality changes
• Nystagmus (uncontrollable rapid eye movement) 

Neurological or Emotional Symptoms

Mental and emotional signs and symptoms of magnesium deficiency include:

• Anxiety
• Anger
• Depression
• Irritability
• Nervousness
• Sleep disturbances
• Brain fog or poor memory

Severe Deficiency Warning Signs

Severe warning signs of magnesium deficiency include:    

• Abnormal heart rhythms
• Seizures (in rare cases)

Causes Of Magnesium Deficiency

Magnesium deficiency can develop due to habitually low dietary intake, such as eating a diet high in processed foods and low in fruits, vegetables, nuts, seeds, and whole grains. Magnesium deficiency can also be related to alcohol dependency, chronic stress, certain medications, post-surgical complications, or certain illnesses, like cardiovascular disease, renal disease, gastrointestinal disease, diabetes mellitus, insulin resistance, toxemia, or pregnancy-related hypertension. 

Causes of magnesium deficiency include:

• Inadequate dietary intake
• Alcohol dependency
• Chronic stress
• Gastrointestinal diseases (e.g., Crohn’s, celiac)
• Cardiovascular disease
• Renal disease
• Diabetes and insulin resistance
• Toxemia or pregnancy hypertension
• Post-surgical complications
• Certain medications (diuretics, PPIs)

How Magnesium Deficiency Is Diagnosed + Who’s At Risk

Magnesium deficiency is diagnosed through a blood test for serum magnesium levels: 

• Normal serum magnesium levels for adults: 1.7 to 2.2 milligrams per deciliter
• Hypomagnesemia (magnesium deficiency): Below 1.7 milligrams per deciliter
• Hypermagnesemia (magnesium excess): Above 2.2 milligrams per deciliter

If further testing is needed, a doctor may order a magnesium RBC (red blood cell) or a 24-hour urine test. 

• Standard blood test: The primary test a doctor may order to test for serum magnesium levels 
• Magnesium RBC (red blood cell) test: Measures magnesium levels within red blood cells and is considered a more accurate reflection of magnesium levels 
• 24-hour urine test: Measures fluctuations in magnesium levels over a 24-hour period

While overt magnesium deficiency is uncommon, those at the highest risk for magnesium deficiency include:

• Older adults
• People with chronic illnesses
• Athletes or individuals with high physical stress
• Those with high-sugar or highly processed diets
• Alcoholics or people with frequent excessive alcohol consumption

How To Restore Healthy Magnesium Levels

To restore healthy magnesium levels, focus on eating a varied diet rich in whole foods while minimizing the consumption of highly processed foods and alcohol. Magnesium supplements can help fill in nutrition gaps and provide added support when needed.         

Eat Magnesium-Rich Foods

A lifestyle that supports healthy magnesium levels is first and foremost focused on a diet rich in whole foods from fruits, vegetables, nuts, seeds, legumes, and herbs and spices. Plant-based foods are not only abundant in minerals like magnesium, but they also support gut health and reduce the risk of diet-related diseases that increase the risk of magnesium deficiency. 

Natural sources of magnesium include a wide variety of plant-based foods, like nuts and seeds, beans and lentils, leafy greens, whole grains, and spices, as well as seafood.

Top magnesium-rich foods include:

• Leafy greens like spinach, kale, and Swiss chard (cooked)
• Nuts like almonds, Brazil nuts, and cashews 
• Seeds like pumpkin, chia, and sesame seeds 
• Black beans
• Edamame
• Peanut Butter
• Avocados
• Bananas
• Dark chocolate
• Salmon
• Halibut 

Consider Magnesium Supplements

In addition to eating a wide variety of magnesium-rich foods, magnesium supplements may be needed to help fill any nutritional gaps and support healthy levels. Magnesium supplements are available in different forms, including magnesium citrate, glycinate, aspartate, malate, threonate, chloride, oxide, and carbonate. The three most common types of magnesium and their potential benefits are: 

• Magnesium citrate: May provide a more restful night’s sleep and help ease constipation through its laxative effects.² 
• Magnesium glycinate: Known for its calming properties that naturally help ease symptoms of anxiety, improve sleep, and relax muscles.³ 
• Magnesium oxide: This common form of magnesium found in supplements may have low bioavailability and cause stomach upset.⁴             

Before taking magnesium supplements, consult your healthcare provider, who can order and review blood work to assess your magnesium levels and provide a personalized protocol tailored to your health needs. 

Lifestyle Adjustments                    

Eating a wide array of magnesium-rich foods helps ensure you’re getting enough magnesium. But certain lifestyle habits can interfere with optimal magnesium levels even if you’re eating a balanced diet. The following lifestyle habits, conditions, and medications can affect your magnesium levels: 

• Chronic stress: Stress can negatively impact gut health and deplete magnesium levels
• Excess alcohol: Alcohol acts as a diuretic, increasing urination and magnesium excretion
• Gastrointestinal disorders: Crohn's disease, celiac disease, and inflammatory bowel disease 
• Medical conditions: Kidney disease, diabetes, pancreatitis, hyperaldosteronism 
• Certain medications: including diuretics, antibiotics, and proton pump inhibitors (PPIs)
• Age: Older adults are more likely to be low in magnesium 
• High processed food diet: Eating a diet high in processed foods and low in nutrient-rich whole foods increases the risk of magnesium deficiency 

In addition to focusing on a healthy diet, lifestyle factors that support optimal magnesium levels include managing stress, reducing alcohol intake, exercising regularly, and getting enough sleep. 

When To See A Doctor

If you think you may be low in magnesium and symptoms aren’t improving with dietary changes, supplements, and healthy lifestyle adjustments, consult your healthcare provider. Your doctor can conduct further testing to identify and diagnose any underlying medical conditions that may interfere with magnesium absorption, such as gastrointestinal disorders, kidney disease, diabetes, or pancreatitis. 

References:

1. Magnesium - Health Professional Fact Sheet. Accessed August 19, 2025. 
2. Rao SSC, Brenner DM. Efficacy and Safety of Over-the-Counter Therapies for Chronic Constipation: An Updated Systematic Review. American Journal of Gastroenterology. 2021;116(6):1156-1181. 
3. Rawji A, Peltier MR, Mourtzanakis K, et al. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024;16(4). 
4. Werner T, Kolisek M, Vormann J, et al. Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. Magnes Res. 2019;32(3):63-71.