Signs of a Magnesium Deficiency | Foods high in Magnesium

7 Signs of a Magnesium Deficiency (plus what foods to eat!)

Today, I’m discussing a very important topic – Magnesium Deficiency!  It’s actually more common than you may think.  In fact, some studies suggest that up to 80% of Americans are deficiency in magnesium on some level.

Whether you’re severely deficient or slightly deficient, a lot of negative symptoms can arise with your magnesium levels are low.

Magnesium is a mineral that’s responsible for over 300 biochemical reactions in the body, so it’s very important to make sure you’re getting enough from the foods you’re eating (see list of foods high in magnesium at the end of this post).

Why Is Magnesium Deficiency So Common Nowadays?

One major reason is due to the fact that the soil quality has decreased drastically thanks for modern farming practices.  And, as a result, mineral levels in the soil are much lower.

Another thing to think about is that the over consumption of caffeine and chronic stress can also deplete magnesium reserves in your body.

And, then add to that the fact that many Americans experience less than optimal digestion, which can create absorption issues.

So, there are several factors that can lead to magnesium deficiency.

7 Common Signs of Magnesium Deficiency…

There are loads of negative symptoms that can be linked to magnesium deficiency, but today I’m going to stick to 7 of the most common signs.

1 – Frequent Muscle Spasms or Cramps

If you experience frequent muscle cramps, then there’s a high chance that you have low levels of magnesium.  Magnesium is considered the “relaxation mineral” because it helps to relax the nervous system, muscles, and overall body.

So, when you don’t have enough magnesium in your body, then the muscles aren’t able to “relax” and this can lead to spasms and cramps.

2 – Frequent Anxiety

Because magnesium helps to calm the nervous system helping you to stay more “chill” and relaxed, you can imagine how one would react when magnesium isn’t available to calm the nervous system – frequent anxiety!

And, when you have an anxiety attack, it just adds more stress to the body, further depleting magnesium reserves.

If you experience anxiety often, I highly suggest getting your magnesium levels checked.

3 – High Blood Pressure

There was a Harvard study done with over 70,000 people that found that those who had higher levels of magnesium in the body had healthier blood pressure numbers overall.

While sodium intake does have an effect on blood pressure, magnesium and potassium also play a role in high blood pressure.  So, if you’re already cutting the salt and still struggling with high blood pressure numbers, you may want to get your magnesium and potassium levels checked.

A follow up meta-analysis of available studies showed a dose-dependent reduction of blood pressure with magnesium supplementation.

4 – Insomnia or Sleeping Problems

Going back to the idea of magnesium being the “relaxation mineral,” it makes sense that one would have trouble falling to sleep if there body and nervous system couldn’t relax.

In addition, magnesium is needed for proper function of the GABA receptors in the brain, which is a neurotransmitter that signals the brain to go into rest mode.

I was experiencing insomnia years ago due to magnesium deficiency.  I started supplementing with one of the highest quality magnesium supplements on the market, Natural Calm, and it gave me the best night’s rest I’d had in years!

Now that my magnesium levels are restored, I only take it once every week or two just for maintenance.  But, it made a world of difference for me!

5 – Irregular Heartbeat or Heart Palpitations

This is one of the more serious symptoms of magnesium deficiency.  If you experience irregular heartbeat or palpitations, I highly recommend getting your levels checked and starting a high quality magnesium supplement, like Natural Calm, right away!

Some patients with congestive heart failure and arrhythmia have been shown to have lower magnesium levels than healthy people. Treating these patients with magnesium injections significantly improved their heart function.

6 – Migraine Headaches

Some studies have shown that those who experience frequent migraines often have lower than normal levels of magnesium.  And, to add to that, one study actually found that regular intake of magnesium reduced the frequency of migraine attacks by 41.6 percent.

There’s no doubt that many have reported relief from migraines after supplementing with magnesium.  Since magnesium is a calming mineral, it makes sense that it would help to relieve tension, including migraine tension, in the body.

7 – Osteoporosis or Weak Bones

Many have been led to believe that all we need is calcium to have strong bones.  Well, this just isn’t true.  In fact, not only do you need calcium, but you also need magnesium, vitamin D, and vitamin K2.

While magnesium deficiency might weaken bones directly, it can also lower the blood levels of calcium, which is the main building block of bones.

Studies have associated poor magnesium intake with lower bone mineral density.

Foods High In Magnesium…

Now that you know how important magnesium is and the major role it plays in your overall health, you want to make sure you’re eating foods that are naturally high in magnesium on a regular basis.  These foods include…

  • Spinach
  • Swiss Chard
  • Almonds
  • Pumpkin Seeds
  • Avocados
  • Bananas
  • Organic Dark Chocolate (or even better, Raw Cacao)

If you’re experiencing any of the symptoms listed above, I would suggest taking a magnesium supplement until you restore your reserves back to proper levels.  And, once your levels are back to normal, you can maintain levels by consuming the foods mentioned above.


  1. Shannon Smith

    Can eating magnesium rich foods help women who are in menopause


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