Minerals are vital to your overall health and wellbeing; among those with the greatest impact is magnesium. In fact, according to Dr. Dana Habash-Bseiso, M.D., of University Hospitals, it plays a vital role in “more than 300 different enzyme activities that help to regulate biochemical reactions in our body.” Maintaining your heart, nerves, blood sugar, energy levels, bones, immunity, mood, and so much more is no small task. At its simplest, magnesium is crucial because it helps you stay healthy overall.
Unfortunately, people don’t always get what they need through their daily diet. Although the mineral is readily available in a broad range of foods, a 2018 study in Nutrients found that approximately 45% of people in the United States have deficient magnesium levels and 60% don’t consume enough. Given its impact on the body, low levels can have a significant effect on different functions. You may experience some key symptoms that indicate you’re deficient in the mineral, yet not even realize that there’s a link.
Normal serum magnesium levels range from 1.7 to 2.2 milligrams per deciliter (mg/dL). Only a blood test can accurately measure your values. It’s important to note that low levels are often indicative of an underlying disorder of some kind, such as unmanaged diabetes, kidney disease, alcoholism, pancreatitis, hypertension, and in some cases even use of certain drugs. You may also present with certain symptoms. Here are a few to keep in mind.
Nausea
An early and sometimes overlooked sign of low magnesium is a persistent feeling of nausea. Magnesium regulates muscle function throughout the body, including the smooth muscles of the gastrointestinal tract. When you have enough of the mineral, your gut naturally pushes food through the digestive tract and supports normal bowel movements. If levels drop too low, these muscles may not relax properly, which could in turn lead to disrupted digestion and a generally unsettled stomach.
Magnesium also helps manage the neurotransmitters that influence the gut-brain axis, which is basically the communication system that delivers messages between your central nervous system and your digestive system. Low levels can disrupt that normally reliable communication, potentially triggering nausea even in the absence of other digestive systems. However, sometimes nausea may be accompanied by bloating, cramping, and a sense of abdominal discomfort.
Because nausea is so non-specific in general, it’s often dismissed or attributed to other causes like stress or food. If it lingers, though, or comes on without a clear explanation, it may be worth exploring whether magnesium deficiency is to blame. If that’s the case, your doctor may recommend that you supplement with the mineral to experience quick relief. It may also help if you’re dealing with other digestive symptoms, like constipation and indigestion.
Muscle cramps
Cramps are sudden, painful spasms — and also a classic indication that your magnesium levels might be low. The mineral regulates muscular responses in the body, helping them relax by blocking calcium (which otherwise links up with protein and, in the process, causes contractions). When magnesium levels are normal, there’s enough in your body to overtake the calcium and prevent it from binding to the protein. That has a relaxing effect on your muscles instead.
If your levels are low, however, then there’s nothing to stop the calcium from connecting with protein and causing symptoms like cramps and stiffness. That can lead to overwhelming muscle cramps at night or during the day. This is why bananas are considered a go-to solution for cramping, as they’re packed with magnesium and other vital minerals that could prevent discomfort.
Although occasional cramping isn’t usually anything to worry about, consider it a call to action if you’ve experienced it more frequently. They can be a significant indication that your body’s mineral balance is off. Take note of cramps anywhere in the body, as these could be a signal that you’re lacking magnesium. You can try increasing your intake through common foods like almonds and spinach, but consider speaking with a medical professional about taking a supplement. People absorb less magnesium through diets as they age, which means you may need the extra boost if you’re low.
Fatigue
If you constantly feel drained even after sleeping through the night, your fatigue might be more serious than you think: It may point to a magnesium deficiency. Magnesium is integral to producing adenosine triphosphate (ATP), the molecule that is responsible for cellular energy. When you don’t have enough magnesium, APT doesn’t activate and function properly. That can have a marked impact on cell behavior, preventing them from using energy the right way. This, in turn, might leave you feeling sluggish and generally lackluster.
Because magnesium is also linked to healthy muscle function, low levels can cause your body to tire more easily. A decrease in normal muscular behavior can impact recovery times, making even mild physical activity feel more challenging. Over time, you may develop issues like muscle weakness or a general “weighed down” sensation. This type of fatigue doesn’t feel like being tired due to lack of sleep, but more of a systemic type of exhaustion that won’t subside no matter how much you might rest.
Resting well may not even feel possible when you’re low in magnesium. Studies have found a link between adequate levels of the mineral and deeper, more restorative sleep. In this regard, magnesium works by regulating neurotransmitters like GABA and melatonin, which can slow your nervous system so you begin to drift off and stay asleep. Even restless nights or an inability to sleep through the night could be associated with low levels of magnesium.
Irregular heartbeat
A cardiac arrhythmia causes the heart to beat erratically, either by going too fast or too slow. Low magnesium levels can actually affect your heart’s function significantly, as the mineral is responsible for regulating the heartbeat (along with other electrolytes like sodium and potassium). Magnesium works very efficiently to support the heart, boosting cellular function and oxygen efficacy while minimizing adrenaline that could otherwise cause the heart to race.
It also antagonizes calcium; in much the same way that it has a neutralizing effect on cramps caused by calcium, it also supports a more even heartbeat by preventing too much calcium from coming into the heart. It’s also impossible to overstate just how vital magnesium is to overall cardiovascular health, according to experts. Research scientist Andrea Rosanoff, PhD, explained to the New Hope Network, “[n]umerous studies have found low magnesium to be associated with all known cardiovascular risk factors, such as cholesterol and high blood pressure, arterial plaque build-up (atherogenesis), hardening of the arteries and the calcification of soft tissues.”
Crucially, notes Dr. David Rizik, M.D. to Parade, “Magnesium is one of the most deficient minerals among the general public.” If your heart rate is irregular, you may feel palpitations, shortness of breath, dizziness, or general fatigue. It’s best to see a cardiologist to rule out other causes. If low magnesium is the cause, your doctor may recommend an intravenous treatment to resolve any ongoing issues, then advise you to continue taking an oral supplement at home.
Low mood
Everyone feels a little low sometimes, but decreased magnesium could also be an unexpected reason for your mood swings. The mineral has a regulating effect on your spirits, with a 2017 study published in Nutrients suggesting it may be useful in managing anxiety. Additionally, magnesium may lower cortisol levels, the stress hormones that run haywire in the body when you feel overwhelmed, anxious, or stressed. “Cortisol is very important for acute stress, but in times of chronic stress, it can actually worsen depression and anxiety,” says psychiatrist Dr. Joseph Austerman, DO, of the Cleveland Clinic.
Magnesium works by stabilizing neurotransmitters, potentially neutralizing those that leave your senses dulled or overactive. Both can be “too much” for the senses, whether “your nerves are hyper-excited,” says Dr. Austerman, “so you feel anxious and you can even feel depressed, especially in the emotional control centers of our brain.” The mineral basically curbs the neurotransmitters’ effects on the brain. According to Dr. Austerman, “[m]agnesium can mimic what some of our anxiety medications do.”
That’s good news if you’re stressed, but it’s important to be mindful of how you boost your magnesium intake. It’s safe to eat magnesium-rich foods, provided you don’t have a condition like kidney disease or certain heart conditions that may be affected by too much of the mineral. But if you want to try a supplement, it’s best to ask a doctor so you can avoid any hidden side effects of consuming too much magnesium.
Numbness
Numbness can develop if a nerve is compressed for too long. You may experience a telltale tingling or prickling sensation if you spend too much time sitting on one leg, for example, or if you don’t move your hand for a while. But if those types of sensations occur under normal circumstances, low magnesium might be the cause. Usually the symptom develops as the deficiency progresses, and you’re most likely to experience that pins and needles feeling in your hands or legs.
It comes back to the relationship between magnesium and other electrolytes, including calcium and potassium. When you’re deficient in the former, it follows that your other levels may decline because it significantly impacts their balance. Both tingling and numbness are also signs of low electrolyte levels.
Besides simply feeling uncomfortable, numbness can have a more serious impact if it affects your ability to detect sensations. For example, if you can’t feel heat because your skin is too numb or tingly, you’re at greater risk of getting burned. A similar issue can arise if you’re exposed to freezing cold but aren’t able to determine that there’s a potential threat involved. Feeling numb may also impact your ability to perform certain everyday tasks comfortably, from walking and cooking to typing and driving.
Constipation
Whether you’re experiencing chronic constipation or just a sudden bout, it’s important to pay attention to what your body is trying to tell you. A backed-up gut can be mildly uncomfortable at worst, but significantly affect your entire day at worst. It turns out that low magnesium may be to blame. It all comes back to the mineral’s ability to support proper muscle activity. When behavior in your digestive system is sluggish, the muscles can lose their ability to effectively empty the bowels.
Magnesium is also vital to softening stool, which helps it pass through the intestines more easily and helps you stay regular. When both of these issues are at play, constipation can become a more consistent concern that affects your life. Fortunately, says Dr. Kevin M. Cronley, M.D., to The Healthy, “Some patients will find relief from constipation with magnesium supplements.” Adds Dr. Noorhan Nassar, M.D., of Houston Methodist, “There are studies showing that magnesium can have a laxative effect, suggesting that it may help promote regular bowel movements.”
So should you take magnesium to treat your constipation symptoms? In general, says Dr. Nassar, it’s not considered the first line of defense against the digestive issue — unless it’s the primary reason for it. However, it’s best to ask a gastroenterologist for guidance. They can determine whether you simply need to eat more fiber every day or if there’s a health condition that might be responsible for your discomfort.
Appetite loss
Magnesium is so important that it even regulates your hunger levels, or the way that your body perceives that it’s time to eat something. A 2021 study published in Progress in Nutrition found that the mineral actually has the ability to release cholecystokinin (CCK). This hormone plays a vital role in stimulating contractions in both your pancreas and your gallbladder when fats and proteins reach the small intestine. That stimulation triggers a release of bile and enzymes, which break the food down in the digestive tract and make it easier for your body to absorb vital nutrients.
Low levels of magnesium can have a widespread impact on the digestive system, causing aforementioned symptoms like nausea and fatigue, which can also make it difficult for you to eat. You may not experience appetite loss on its own as a symptom of low magnesium, which is why it’s so important to pay attention to your body and any new symptoms that may arise. Sometimes, when coupled with another symptom, it may be an indication of an electrolyte imbalance.
If you’re deficient in magnesium and your doctor rules that your low appetite is related, they’ll investigate to determine what’s causing your low levels. Some people take medications over the long term that can deplete magnesium, for example, while others may have digestive or metabolic health concerns that affect it. By identifying the root cause, your doctor can develop a proper solution to help restore your appetite.
