Magnesium is a vital mineral that plays a role in over 300 biochemical reactions in the human body, including energy production, protein synthesis, nerve function, muscle contraction, and regulation of blood pressure and glucose levels. Despite its importance, magnesium deficiency is relatively common.
According to the World Health Organisation (WHO), many populations fall short of the recommended daily magnesium intake, and studies have shown that a significant portion of adults may have subclinical or moderate magnesium deficiency without realising it.
Early signs of magnesium deficiency are often non-specific but can worsen over time if left unaddressed. Recognising these early symptoms is key to restoring balance and preventing further health complications.
In this blog, we’ll explore 10 common signs of magnesium deficiency, and share how you can naturally support your magnesium levels
1. Muscle Spasms or Twitching
Small, involuntary muscle movements, especially in the face, legs, or hands, can be an early sign of magnesium deficiency. Magnesium helps regulate nerve signals to muscles. When levels are low, the nerves can become overexcited, leading to repetitive twitches or spasms.
2. Muscle Cramps
Unlike twitches, cramps are painful, prolonged contractions of muscles. They often strike the calves, feet, or legs at night. Magnesium works with calcium to help muscles contract and relax. Without enough magnesium, muscles can become tight and more prone to cramping.
3. High Blood Pressure
Magnesium helps blood vessels relax, so a deficiency can contribute to vasoconstriction (narrowing of blood vessels) and higher blood pressure. Over time, this can increase your risk of heart disease and stroke.
4. Irregular Heartbeat
An erratic or rapid heartbeat, also known as arrhythmia, can result from low magnesium levels. This is because magnesium helps maintain the electrical balance in the heart. Severe deficiency can even lead to palpitations or fainting episodes in extreme cases.
5. Fatigue
Low magnesium can reduce your body's ability to generate energy at the cellular level. It plays a key role in the production of adenosine triphosphate (ATP), the body’s energy currency. Without enough magnesium, you may feel sluggish, weak, or fatigued for no obvious reason.
6. Nausea
A mild deficiency might cause general digestive discomfort, including nausea. This can be made worse by stress or an unbalanced diet, which are both common contributors to low magnesium.
7. Vomiting
More severe magnesium deficiency can progress to more intense gastrointestinal symptoms such as vomiting, which also increases the risk of further nutrient loss and dehydration.
8. Loss of Appetite
Magnesium plays a role in regulating hunger and digestion. A deficiency may alter normal metabolic signals, making you feel less hungry, even when your body needs nourishment.
9. Trouble Sleeping
Magnesium helps regulate GABA, a neurotransmitter that promotes relaxation and sleep. If you’re having trouble falling or staying asleep, magnesium deficiency might be part of the problem. People often report better sleep after increasing magnesium intake.
10. Heightened Anxiety
Magnesium supports a healthy nervous system. When levels drop, it can increase excitability in the brain, making you feel more anxious, nervous, or jittery. Some research suggests magnesium may help reduce stress and support a more balanced mood.
How to Replenish Your Magnesium - The Easy Way
While you can boost magnesium through food (leafy greens, nuts, seeds, legumes, and whole grains), many people find it hard to get enough from diet alone, especially if digestion is compromised.
That’s where topical magnesium comes in.
Our Magnesium Oil Topical Spray is an easy and effective way to increase your magnesium levels. Simply massage it into areas where sweat glands are dense, like the underarms or soles of the feet, for fast and efficient absorption. This method bypasses digestion and delivers magnesium directly to the tissues that need it most.
Magnesium is essential for your overall health, and deficiency can show up in ways you might not expect. If you notice several of the signs above, it could be time to give your magnesium levels a boost.
For a simple, natural solution, try adding topical magnesium to your daily wellness routine and feel the difference it can make.
References
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Anarson, A. (2024, December 4). Low magnesium (magnesium deficiency) symptoms. Healthline. https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
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Critchton-Stuart, C., & McLean, A. (2024, May 28). Signs and symptoms of low magnesium levels (magnesium deficiency). Medical News Today. https://www.medicalnewstoday.com/articles/322191
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DiNicolantonio, J. J., O'Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668
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Healthdirect Australia. (2023, May). Magnesium deficiency. https://www.healthdirect.gov.au/magnesium-deficiency
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Millstine, D. (2021, November 10). Magnesium: Are you low but don’t know?. Mayo Clinic. https://mcpress.mayoclinic.org/living-well/magnesium-are-you-low-but-dont-know/
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National Institutes of Health, Office of Dietary Supplements. (2022, June 2). Magnesium: Fact sheet for health professionals. U.S. Department of Health and Human Services. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
