Signs You Are Magnesium Deficient
Magnesium is a mineral and important nutrient that your body needs to function. It is 
responsible for helping with over 300 processes within the body. Magnesium helps 
muscles and nerves work efficiently, helps to regulate blood sugar levels, assists in 
keeping bones strong and helps your body maintain a steady heart rate. It is known for 
having a calming and relaxing effect on body systems. 

You can get magnesium through eating foods rich in the nutrient or dietary 
supplements. Foods rich in magnesium include green leafy vegetables, nuts, avocados, 
pumpkin seeds, salmon, grass-fed dairy and dark chocolate. Below are some common 
signs that your body needs more magnesium.  


Problems with Cognition
 
A deficiency in magnesium can result in a number of cognitive difficulties, such as brain 
fog, memory problems and difficulty concentrating. This is because magnesium plays a 
vital role in helping your mitochondria function. Mitochondria are structures within the 
body’s cells that are responsible for producing energy. Without enough magnesium, the 
mitochondria in brain cells have difficulty producing enough energy to power thinking 
processes.  


Headaches and Migraines
 
If you suffer from chronic headaches or migraines, low magnesium may be playing a 
role in keeping your head pounding. Some studies have shown that people who get 
migraines tend to have lower levels of magnesium in their bodies. Low magnesium is 
thought to contribute to headaches and migraines because of its role in supporting 
healthy never function and neurotransmitter production.  


Constipation
 
Low magnesium can often lead to bouts of constipation. Magnesium works to keep you 
regular in a couple of ways. By helping to draw water into the intestines, magnesium 
plays a role in keeping stools soft for more efficient elimination. It also helps by keeping 
the muscle contractions of the intestinal track regulated and working optimally.  


Muscle Cramps and Spasms
 
Because of the important role it plays in supporting your muscles, not having enough 
magnesium can lead to painful muscle cramps and spasms. Your muscles work by 
contracting and relaxing. Without enough magnesium, these contractions and 
relaxations can become difficult and uncoordinated. Muscle spasms and cramps are 
often early signs of magnesium deficiency. Muscle spasms due to low magnesium are 
often felt in the feet and legs.  


Anxiety and Stress
 
Because of its important role in the production of neurotransmitters, low magnesium can 
leave you feeling anxious, stressed and irritable. Neurotransmitters are chemicals found 
in the brain that help your nerves communicate with each other. They help your body 
regulate a variety of behaviors, such as sleep, thought patterns, moods and more. Low 
magnesium can result in a variety of mood disorders, including anxiety, depression, 
irritability and confusion.  


Insomnia
 
If you suffer from sleepless nights, you may be low in magnesium. The neurotransmitter 
GABA plays a role in helping the body to relax. Magnesium plays an important role in 
helping GABA production in the brain. Being low in magnesium can lead to low GABA 
production. And, without proper amounts of GABA, getting a good night’s sleep can be 
difficult.
