Magnesium is an essential mineral that plays a vital role in brain function, muscle health, and overall well-being. It supports nerve function, regulates blood sugar levels, and helps with energy production. However, many people don’t get enough magnesium, leading to a deficiency that can affect both physical and mental health. Low magnesium levels are often linked to symptoms like muscle cramps, fatigue, headaches, anxiety, and brain fog. In more severe cases, deficiency can contribute to poor sleep, irritability, and even memory issues.
We checked in with Dr. Darrin Starkey of Trace and Dr. Will Cole to discover eight common signs you might be low in magnesium. Read on to get all their insights!
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1. Muscle Twitches and Cramps
Muscle twitches and cramps can be a sign of low magnesium levels because magnesium plays a crucial role in muscle function and nerve signaling.
Dr. Starkey says, "Frequent muscle spasms or cramping could signal low magnesium levels. In severe cases, a deficiency can lead to seizures due to excessive calcium entering nerve cells, causing hyperstimulation of muscle nerves. If you find yourself dealing with persistent twitches or cramps, it may be time to check your magnesium intake."
2. Changes in Mental Health
Changes in mental health, such as anxiety, depression, mood swings, and brain fog, can be signs of low magnesium levels because magnesium is essential for brain function and neurotransmitter regulation.
"Feeling unusually anxious? Research suggests that low magnesium levels are linked to increased anxiety and even mild depression. If you’ve noticed a shift in your mood or mental well-being, a magnesium deficiency could be a contributing factor," Starkey notes.
3. Weak Bones/Muscles
Magnesium plays a key role in calcium metabolism and the activation of vitamin D, both of which are necessary for strong bones.
Starkey adds, "Magnesium is essential for strong bones, and a deficiency may increase the risk of osteoporosis, making bones more prone to fractures. It also affects muscle function—low magnesium levels can disrupt potassium flow to muscle cells, leading to muscle weakness and fatigue."
4. Digestive Issues
This one could be a surprise, but Starkey explains why magnesium levels could play a role behind digestive issues.
"Nausea, vomiting, or diarrhea? While these symptoms can stem from many causes, a magnesium deficiency might be the culprit. If digestive discomfort persists, checking your magnesium levels could help pinpoint the issue," Starkey says.
5. Focus and Memory Problems
Dr. Cole adds that loss of focus and memory issues could also indicate low magnesium levels. Magnesium helps regulate neurotransmitters like glutamate and GABA, which are crucial for learning, focus, and memory. A deficiency can lead to brain fog, trouble concentrating, and forgetfulness.
6. Cardiovascular Disease
Another sign that Dr. Cole highlights is cardiovascular disease. This can be a sign of low magnesium levels because magnesium is essential for maintaining a healthy heart, proper blood pressure, and normal circulation.
7. Sleep Trouble
Magnesium helps regulate melatonin, the hormone that controls the sleep-wake cycle. A deficiency can disrupt this process, making it harder to fall and stay asleep.
8. Insulin Resistance
Lastly, Dr. Cole mentions insulin resistance, which can be a sign of low magnesium levels because magnesium is important in blood sugar regulation and insulin function.
