15 Signs You Are Magnesium Deficient

By Sasha Nialla

Magnesium Element Illustration
Share on facebook
Share on twitter
Share on linkedin

How do you know if you are magnesium deficient? How do you become magnesium deficient? What are signs of magnesium deficiency? Everyone knows the importance of staying hydrated, exercising regularly, and getting enough vitamins C, D, and E. But there’s something most people forget when it comes to total well-being. Magnesium.

Magnesium is necessary for over 300 different bodily reactions! It’s honestly a wonder this vital mineral is so often overlooked.

Dr. Lauren Deville, NMD shared with me, “Magnesium is a cofactor for about 300 reactions in your body (meaning it’s required for the reaction to proceed).  These include making, transporting, and using energy, making DNA and proteins (and all of your body tissues are made of proteins, so this is a big one), controlling nerve signals, relaxing muscles, and responding adequately to stress.

Over 50% of Americans are magnesium deficient. Why is this essential nutrient so neglected? As the fourth most abundant mineral in our body, a shortage of magnesium results in a domino effect of health problems.

We perform best as humans when our magnesium levels are stable. How do we get them there? Read on to learn what magnesium is, how to identify magnesium deficiency signs, and the various ways to incorporate magnesium into your daily life.

Clinical signs and symptoms of magnesium deficiency include:

15 Signs You Are
Magnesium Deficient


Muscle Spasms & Cramps

Most of our magnesium is locked away deep in our muscle tissue. Leg cramps, foot aches, muscle stiffness, and muscle twitches are symptoms of a magnesium deficiency, especially when they occur at night. 

Everything hurts



Studies have shown that children who were administered magnesium daily over a period of six months saw a dramatic reduction in hyperactivity symptoms. This is incredible news for anyone seeking an alternative solution to ADHD symptoms.


Calcification of the Arteries

Among the more dangerous symptoms of a magnesium deficiency, calcification of arteries can lead to heart disease, heart attacks, and even heart failure. Some cardiac issues are given injections of magnesium chloride to stop clotting and calcification.

PRĀZ Naturals Skincare

Muscle Conditioner Soak

Muscle Recovery with Arnica
Get a Better Night's Sleep.


Anxiety or Depression

Magnesium hangs out in the brain to calm down something known as the ‘NMDA receptor.’ Think of it as a bodyguard protecting this receptor from getting too excited. When the magnesium is missing, glutamate and calcium (two excitatory agents) activate the NMDA receptor like there’s no tomorrow, which leads to a whole host of mental problems, including anxiety and depression.



Researchers discovered magnesium deficiencies in many patients with severe asthma, the connection wasn’t likely by chance. The mean serum values of vitamin D and magnesium were significantly lower in patients of asthma, compared to healthy controls. Magnesium causes relaxation of bronchial smooth muscles and dilatation of airways. In addition to circulating calcium, to prevent buildup and trouble breathing.


High Blood Pressure

High blood pressure and hypertension is a heavily-studied result of magnesium deficiency. A Harvard study demonstrated, the subjects with the highest magnesium levels had the healthiest blood pressure.

Lisa Richards, nutritionist, explains, “Hypertension, high blood pressure, may develop due to a lack of magnesium. Magnesium is needed for adequate blood vessel relaxation. When the vessels are relaxed the blood experiences less resistance, which improves blood pressure.”



Stress is detrimental to our physical and mental wellbeing. It drains us of many vital things, including magnesium. The greater your stress, the more magnesium your body loses, and the lower your magnesium levels are, the more stressed your body becomes. It’s a terrible cycle. 

Stressed Out


Trouble Sleeping

Magnesium has a powerful natural ability to help the body settle down and switch off. This is by regulating chemicals in the brain, ‘nature’s tranquilizer.’ If you’re having trouble sleeping, try soaking in the Muscle Conditioner Soak by Prāz Naturals. Its high magnesium levels soak in your pores to deliver added levels of magnesium. Preparing you for a restful night of sleep.



Osteoporosis, a medical condition in which the bones are weakened and susceptible to fracture, is intensified by a lack of magnesium. This is due to the strong correlation between bone density and magnesium levels. Magnesium has the ability to stimulate calcitonin which draws calcium out of muscles and into the bones.


Pregnancy and PMS Problems

Magnesium plays a huge role in balancing our hormone levels. The lack of magnesium can make PMS and pregnancy more uncomfortable than necessary. I don’t know about you, but that’s reason enough for me to up my intake!




Let’s take it back to freshman year biology for a second – Does ATP (or adenosine triphosphate) ring a bell? ATP is the primary energy source of our cells, and to function efficiently, it must bind to a magnesium ion. Without magnesium, we lack energy on a cellular level, which translates to fatigue and lack of drive.


Skin Health

We already talked about how magnesium lowers cortisol (the stress hormone), it’s no surprise that this leads to a reduction in blemishes and breakouts. Magnesium supplementation or soaking in magnesium has proven to help with skin irritations and allergies.


Industry News, Discounts & More


Headaches and Migraines

There’s no arguing that headaches and migraines are the worst, and sadly, half of the people in the US report having one or more headaches each month. Researchers have estimated that about half of those who suffer from chronic headaches and migraines are magnesium deficient. Magnesium soothes blood vessels in the brain and lessens the incidence of headaches and migraines.

Diana Gariglio-Clelland, RD says, “Levels of magnesium may actually low in the brains of people actively experiencing migraines, according to some research. The American Migraine Foundation recommends taking 400-500 milligrams of magnesium oxide daily for migraine prevention. This particular form of magnesium shows promise for people who experience migraine with aura, which is a visual disturbance associated with the headache.”


Poor Memory

If you can’t remember where you left your keys or what you had for dinner last night, a lack of magnesium might be to blame! MIT conducted a study which demonstrated the necessity of magnesium for regulating the brain receptors responsible for memory. Discoveries show magnesium helps maintain memory function in middle age and above.


Premature Aging

Early aging and age-related diseases in humans are instigated by the death of fibroblasts and endothelial cells. Being deficient in magnesium accelerates this process and causes signs of aging to occur more quickly. 

Occidental diet is relatively deficient in magnesium, research proposes that broadly correcting nutritional intakes of magnesium might contribute to healthier aging and the prevention of age-related diseases.

Dr. Alka says, “One can include nuts, spinach, black beans, avocado, fortified cereals, milk, raisin, chicken breast etc. in their diet to manage magnesium level.”

Magnesium Deficiency
Why Is It A Big Deal?

Magnesium is a highly underrated player in our body. It’s involved in a large number of biochemical processes that are necessary for proper metabolic function. Regulating blood sugar levels, maintaining muscle and nerve function, making protein, and controlling blood pressure are just a few of the things on magnesium’s resume.

Technically speaking, magnesium is an alkaline earth metal and a major mineral in our body and the whole world. It’s the eighth most abundant element in the entire universe.

It’s hard to live our best life when we’re low on such a vital nutrient. Blood tests do not reveal any information regarding our magnesium levels. This is due to our body’s natural ability to steal magnesium from other places and ensure that the concentration stays highest in our blood to avoid a heart attack. Our body could be incredibly low on this vital nutrient, but a blood test would say something to the contrary. How do you know if you are magnesium deficient?

Dr. Lauren Deville, NMD explains, “The test for magnesium in your bloodstream (serum magnesium) isn’t reliable, because most magnesium stays inside your cells and your bones.  Red blood cell (rbc) magnesium is a better test, because that’s testing the magnesium concentration inside the red blood cells.”

Before we review the 15 signs of magnesium deficiency, let’s discuss why we are magnesium deficient.

Why We Lack Magnesium?

Magnesium deficiencies weren’t always the trendy magnesium health crisis they are today. If you’re fortunate enough to live near the ocean, eat only foods grown in magnesium-rich soil, not have any stress in your life, and don’t consume caffeine or sugar, well you might be getting enough magnesium.

The nature of our soil and water supply has changed dramatically over the years, becoming more and more depleted of nutrients. That means the plants we grow and the meat from the animals who eat those plants is lower in minerals. As a result, we need more magnesium than ever, not only is the processed food we eat devoid of most nutrients, also the healthy foods we grow.

Furthermore, our lifestyle choices heavily influence the amount of magnesium we’re able to receive and retain. Let’s dive into how you know you are magnesium deficient.

Muscle Conditioner Soak

How To Get Magnesium In Your Life.

When it comes to finding ways to incorporate magnesium in your weekly beauty routine, there are endless options from drinking magnesium, taking supplements, eating magnesium rich foods, to soaking.

Prāz Naturals’ Muscle Conditioner Soak contains pure magnesium flakes for your body to absorb from head to toe. Packed with deep-cleansing essential minerals proven to improve hydration, speed up wound healing, enhance skin barrier, improve circulation and decrease inflammation.

There it is. 15 signs of magnesium deficiency and why you must fix it today. Did you know magnesium plays a vital role in the human body from blood pressure to fatigue, muscle cramps to pms? With magnesium being responsible for 300 different bodily reactions are you ready to up your magnesium intake?

Sasha Nialla Skincare expert


Sasha is a wellness writer & advertising photographer based in Brooklyn, NY.