If you don’t get enough magnesium every day, you’re doing your body a huge disservice. This mineral is needed for more than 300 biochemical reactions in the body, and is responsible for proper bowel function, heart muscle contraction, relaxation of blood vessels, regulation of blood sugar levels, proper bone and teeth formation, creation of ATP (energy molecules of the body), and reduces cancer risk.

So, you can see why not getting enough may be severely hindering your health and overall potential for feeling vibrant and lively every single day.

In 2009, the World Health Organization published a report that stated over 75% of Americans consumed less magnesium than they needed. That’s quite a lot, considering magnesium is the 4th most abundant mineral in the body (along side calcium, potassium, and phosphorous).

Why is Magnesium So Important?

As mentioned above, magnesium is a cofactor in more than 300 enzymatic reactions in the body. These reactions govern protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation and so much more.

Magnesium allows nerves to send messages in the brain and nervous system, and is a healthy part of bone and a necessary element in healthy calcium regulation. It is involved in the active transport of calcium and potassium ions across cell membranes, a process that is important for nerve pulse conduction, muscle contraction, and normal heart rhythm (1).

Magnesium must be continually supplied to the body as it is needed on an on-going daily basis. When we don’t take in adequate magnesium every day, our bodies either remove magnesium from our bones (where it is desperately needed), or functions in deficiency.

When we become magnesium deficient, the balance of other minerals in the body is also disrupted, which can cause problems that reverberate throughout the body’s systems.

21 Signs of Magnesium Deficiency:

Most of us don’t think twice about magnesium. It’s not as talked about as iron or calcium, but here’s the thing: it’s involved in over 300 biochemical reactions in your body. That means when you’re low, things start falling apart—slowly at first, then all at once.

Magnesium is the chill mineral, the one that keeps your body running smoothly. It helps your heart beat in rhythm, your muscles relax after a workout, your brain fire on all cylinders. Without it, you might feel foggy, anxious, exhausted, or even in pain—but you wouldn’t necessarily connect it to magnesium.

Let’s break it down. If any of these signs feel way too familiar, your body might be begging for more magnesium.

1. Your Bones Are Getting Weaker (Osteoporosis)

More than half of your body’s magnesium is stored in your bones. If you’re low, your body steals from that supply to keep other functions going—kind of like dipping into your savings account to pay for groceries. Over time, this weakens your bones, making them more fragile and prone to fractures.

2. You Struggle with High Blood Pressure

Magnesium helps your blood vessels stay relaxed. When levels drop, your arteries constrict, blood pressure rises, and your heart has to work harder. If you’re dealing with hypertension, magnesium could be the missing piece of the puzzle.

3. Your Blood Sugar is a Mess (Type II Diabetes)

Ever get shaky, irritable, or lightheaded when you haven’t eaten in a while? Magnesium plays a huge role in balancing blood sugar. When levels are low, your body struggles to regulate glucose, increasing the risk of insulin resistance and Type II diabetes.

4. You Feel Like You Can’t Breathe (Asthma & Respiratory Issues)

Magnesium helps relax the muscles around your airways. Without enough, those airways tighten, making it harder to breathe. Studies show that people with asthma often have lower magnesium levels—yet it’s rarely tested or treated.

5. You’re Anxious, Stressed, or Struggling to Relax

If your mind is racing at night, your stress levels are through the roof, and you feel on edge all the time, magnesium might be your new best friend. It regulates cortisol (your stress hormone) and helps boost GABA, the neurotransmitter that calms your nervous system. Without it, everything feels overwhelming.

6. You Have Unexplained Seizures or Tremors

Seizures and muscle twitches are often a sign of nerve overstimulation—something magnesium helps prevent. If you’ve been dealing with unexplained neurological symptoms, a magnesium deficiency could be playing a role.

7. You Get Dizzy or Lightheaded Often

Magnesium helps keep blood vessels open and blood flow steady. When you’re low, circulation can get sluggish, leading to dizzy spells, balance issues, and that floating feeling when you stand up too fast.

8. Your Memory Feels Foggy, and You Struggle to Focus

Ever walk into a room and forget why you’re there? Or find yourself rereading the same paragraph over and over? Magnesium is essential for brain function. When levels drop, you might experience brain fog, forgetfulness, and even long-term memory issues.

9. You Have Low Potassium, and It’s Wreaking Havoc on Your Body

Magnesium and potassium work together. If you’re always super thirsty, feel irritable for no reason, or notice fluid retention, you might be dealing with a magnesium and potassium imbalance.

10. Your Muscles Cramp, Twitch, or Spasm

Ever woken up in the middle of the night with a brutal leg cramp? Magnesium helps muscles relax, and when you’re low, they contract involuntarily—causing painful cramps, spasms, and eye twitches that won’t quit.

11. Your Heart Skips a Beat (Irregular Heartbeat)

Magnesium plays a critical role in maintaining a steady heart rhythm. If your heart feels like it’s fluttering, skipping beats, or pounding harder than normal, low magnesium could be to blame.

12. You Feel Exhausted, No Matter How Much You Sleep

Magnesium is required to create ATP (your body’s energy currency). Without enough, your cells struggle to produce energy, leaving you constantly drained and sluggish.

13. You’re Depressed or Feel Emotionally Numb

Magnesium is essential for serotonin production (aka, your happiness hormone). When you’re low, you might feel down, unmotivated, or emotionally disconnected from things you once loved.

14. You Get Frequent Migraines

Magnesium helps relax blood vessels in your brain and reduce inflammation. If you’re constantly battling migraines, low magnesium might be a hidden trigger.

15. You Have Trouble Swallowing

A little-known symptom of magnesium deficiency is difficulty swallowing. It can cause muscle tension in your throat, making it feel like food is getting stuck.

16. Your Liver or Kidneys Aren’t Functioning at Their Best

Your body uses magnesium to detox and process waste. Without enough, your liver and kidneys work overtime, increasing the risk of disease and inflammation.

17. You’re Always Constipated

Magnesium pulls water into your intestines, keeping your digestion moving. If you’re struggling with constipation, increasing your magnesium intake can work better than laxatives.

18. Your Hands and Feet Get Freezing Cold (Raynaud’s Syndrome)

Poor circulation due to magnesium deficiency can lead to constricted blood vessels, making your hands and feet freezing even when it’s warm.

19. You Feel More Irritable, Angry, or On Edge

Mood swings, frustration, and a shorter temper can all be signs of low magnesium. It plays a key role in nervous system regulation, so without enough, emotions can feel more extreme.

20. You’ve Lost Your Appetite

If food doesn’t seem as appealing, or you feel nauseous more often, your magnesium levels might be off. It’s an overlooked cause of appetite loss.

21. You Struggle to Learn New Things

Magnesium is essential for brain plasticity, which affects your ability to learn, retain new information, and problem-solve effectively.

Certain people are more prone to magnesium deficiency, such as those with gastrointestinal diseases, diabetes, alcohol dependence, or adults over the age of 50.

Recommended Dietary Allowances (RDAs) for Magnesium

 

How to Overcome Magnesium Deficiency

The best part about magnesium deficiency? It’s completely reversible with the right foods and supplements.

Adding more magnesium-rich foods into your diet, such as those listed below, can help you increase your levels.

Foods high in magnesium:

• Cacao (272 mg, 68% DV)
• Hemp Seeds (per 1/4 cup – 256 mg, 64% DV)
• Pumpkin Seeds (per 1/4 cup – 184 mg, 46% DV)
• Chia Seeds (per 1/4 cup – 130 mg, 34% DV)
• Sesame Seeds (per 1/4 cup – 126 mg, 32% DV)
• Sunflower Seeds (per 1/4 cup – 113 mg, 29% DV)
• Cashews (per 1/4 cup – 110 mg, 27% DV)
• Almonds (per 1/4 cup – 100 mg, 25% DV)
• Spinach (79 mg, 20% DV)
• Swiss Chard (81 mg, 20% DV)
• Tempeh (77 mg, 19% DV)
• Beet Greens (70 mg, 17% DV)
• Black Beans (70 mg, 17% DV)
• Quinoa (64 mg, 16% DV)
• Bananas (1 cup mashed – 61 mg,15% DV)
• Navy Beans (53 mg, 13% DV)
• Buckwheat (51 mg, 13% DV)
• Pinto Beans (50 mg, 12% DV)
• Green Peas (33 mg, 8% DV)
• Turnip Greens (31 mg, 8% DV)

While food should be your main source of magnesium intake, there’s one problem – soil quality.

Normally, I’m all for getting minerals from food, but here’s the problem—our food just isn’t as nutrient-dense as it used to be. Since the 1960s, soil quality has been declining due to industrial farming practices that strip the earth of essential minerals. And the one hit hardest? Magnesium.

That’s why I also strongly recommend taking a high-quality magnesium supplement.

Best Magnesium Supplements: Which One Should You Take?

Not all magnesium supplements are created equal. Some are highly absorbable and gentle on the stomach, while others can cause digestive issues or barely make it into your bloodstream. Choosing the right form makes all the difference in how effectively your body can use it.

Here’s a breakdown of the best (and worst) types of magnesium supplements:

The Best Forms of Magnesium (Highly Absorbable & Effective)

• Magnesium Glycinate – One of the most absorbable forms, known for its calming effects. Great for anxiety, sleep, muscle relaxation, and overall magnesium replenishment.
  
  
• Magnesium Citrate – A well-absorbed form that helps with digestion and constipation. If you struggle with sluggish bowels, this is a good option.
  
  
• Magnesium Malate – Ideal for energy production and muscle function. Great for people dealing with fatigue, fibromyalgia, or muscle pain.
  
  
• Magnesium L-Threonate – The best form for brain health, memory, and cognitive function. It crosses the blood-brain barrier, making it a top choice for mental clarity and focus.
  
  
• Magnesium Taurate – Supports heart health and blood pressure regulation. If you have hypertension or heart palpitations, this is a solid choice.
  
  
• Magnesium Chloride – Found in topical sprays and lotions, this form is easily absorbed through the skin and helps with muscle cramps, stress relief, and relaxation.
  
  
• Magnesium Bisglycinate – Similar to glycinate, this form is gentle on the stomach and great for anxiety, muscle recovery, and sleep.
  
  

The Worst Forms of Magnesium (Poorly Absorbed & Hard on Digestion)

• Magnesium Oxide – Found in most cheap supplements, but it’s poorly absorbed and often causes diarrhea. Avoid if possible.
  
  
• Magnesium Sulfate – Commonly known as Epsom salt. Works well for baths but isn’t ideal as an oral supplement due to poor absorption.
  
  
• Magnesium Aspartate & Magnesium Glutamate – These forms contain compounds that can overstimulate brain activity and should generally be avoided.
  
  

Best Brands of Magnesium

When selecting a magnesium supplement, it’s important to consider both absorption and purity. Below are three top brands known for their high-quality magnesium products:

1. ReMag High Absorption Liquid Magnesium: ReMag is a liquid magnesium that boasts superior absorption due to its unique formulation. The magnesium is in its pico-ionic form, which means it’s tiny enough for the body to absorb quickly and effectively. It’s a great option for those who may have trouble with tablets or capsules, offering fast and efficient relief from muscle cramps, sleep disturbances, and anxiety.
   
   
2. Cymbiotika Magnesium L-Threonate: Cymbiotika’s Liposomal Magnesium has been shown to increase brain magnesium levels much higher than any other form of magnesium, thanks to its liposomal form of delivery. This specific form of magnesium has been shown to support cognitive function, reduce stress, and improve sleep quality. If you’re looking for a supplement that not only supports your muscles but also promotes mental clarity and calm, this is an excellent choice.
   
   
3. Ancient Minerals Magnesium Flakes: Ancient Minerals Magnesium Flakes are a topical magnesium product, which allows for direct absorption through the skin. Simply add them to your bath or apply them to sore muscles for relief. The benefit of using magnesium flakes is that they can help with deeper relaxation and muscle recovery, especially after a workout or a long day.

How to Choose the Right Magnesium for You

When selecting a magnesium supplement, it’s important to consider your specific health needs and how different forms of magnesium may benefit you. Magnesium comes in various forms, each with unique characteristics and absorption rates.

Here is a quick guide on how to choose the correct magnesium for whatever you may be experiencing:

• For anxiety, stress, or sleep → Magnesium glycinate or taurate
• For constipation → Magnesium citrate
• For muscle pain & energy → Magnesium malate
• For brain health & focus → Magnesium L-threonate
• For heart health → Magnesium taurate
• For fast absorption through the skin → Magnesium chloride (topical)

How to Take Magnesium for Best Absorption

To maximize the benefits of magnesium, it’s important to consider how and when you take it. Certain practices can improve its absorption and reduce potential side effects. Keep the following tips in mind for optimal results:

• Take it with food to prevent stomach upset.
• Avoid taking it with calcium at the same time, as they compete for absorption.
• Consider magnesium baths or sprays if you have digestive issues. Magnesium flakes are best.
• Opt for high-quality brands with no fillers or additives.

The Bottom Line

Magnesium is one of the most essential—but often overlooked—minerals for your body. From energy production and brain function to heart health and muscle recovery, it plays a role in nearly everything. If you’re experiencing symptoms like anxiety, fatigue, muscle cramps, or poor sleep, there’s a good chance you’re running low.

The good news? Magnesium deficiency is completely reversible. By eating magnesium-rich foods, choosing the right supplement, and reducing stress, you can restore your levels and feel like yourself again. Listen to your body—it’s always giving you clues. Give it the magnesium it needs, and you’ll notice the difference.