6. Muscle Spasms

Muscle weakness, cramping, and spasms are some of the most common side effects of low magnesium levels. This is because of the mineral’s role in muscle contractions and nerve transmission. (10)

While the rare charley horse isn’t usually debilitating for most, frequent cramps can have serious effects on athletes, rehab patients, and the elderly.

7. Insulin Resistance

Magnesium helps regulate blood sugar and insulin sensitivity because of its role in glucose metabolism. (11) This is important not only for patients with type 2 diabetes but anyone at risk of developing a metabolic disease.

Patients already diagnosed with type 2 diabetes are more likely to have low levels of magnesium. That makes it that much more important to watch your levels for blood sugar control and overall metabolic health.

8. Migraines

Research shows that people with a history of migraines have lower magnesium levels than those without chronic headaches. (12) This is especially true for postmenopausal women with osteoporosis and women with menstrual-related migraines.

Magnesium relaxes blood vessels in the brain that could trigger migraines otherwise, and it may have an effect on neurotransmitters responsible for migraine symptoms like auras. Supplements like magnesium oxide are a common preventative measure for migraine sufferers.

9. Sleep Trouble

Low magnesium levels can impact both sleep quality and how long you sleep. Magnesium helps regulate neurotransmitters like gamma-aminobutyric acid (GABA), which helps your body relax and fall asleep. (13) Too little magnesium can make it harder for you to reset at the end of the day.

Magnesium also supports a healthy balance of hormones, including melatonin. (14) Melatonin supports your internal clock and helps ensure higher-quality sleep. Disruptions to that can lead to more sleep disturbances and brain fog, even if you’ve been trying Sleepy Girl Mocktails.

10. Thyroid Dysfunction

Magnesium deficiency is often an overlooked factor for those dealing with thyroid problems, especially in post-menopausal women. Magnesium is an essential component in the production of parathyroid hormones that regulate energy levels, metabolism, and bone health. (15)

Any disruption to these processes, and you put yourself at risk for the opposite: fatigue, rapid weight changes, and weakened bones.

I want to emphasize the part on bone health here. Post-menopausal women are already in the high-risk category for osteoporosis. Untreated hyperthyroidism can lead to even lower bone density and increase your risk of fractures and breaks. (16)

11. Asthma

Low magnesium levels have been associated with an increased risk of asthma and worsened asthma symptoms. Studies show this may be because magnesium acts like a natural bronchodilator, helping to relax muscles in the airway and improve airflow. (17)

12. Skin Conditions

Magnesium supports healthy skin barrier function, hydration, and collagen synthesis. These are all important to healthy skin, especially as we age. Deficient magnesium can make it harder for your skin to retain moisture, which can worsen existing conditions like psoriasis and eczema. (18)

Topical magnesium is often used to enhance skin hydration and elasticity, but more research is needed to show the efficacy of those treatments.

13. Premature Aging

Magnesium is important to healthy aging. Studies show magnesium deficiencies can accelerate aging by influencing cellular senescence. (19) This is the process where our cells lose the ability to divide. Rather than die off, they accumulate and stay behind to potentially harm healthy cells.

This can weaken your immune system and put you at risk for aging-related conditions like cancer, heart disease, and osteoporosis. We can’t stop the passage of time, but we can do our best to keep magnesium at healthy levels and support wellness even at the cell level.

14. Inflammation

I’ve mentioned inflammation a few different times already as a predictor for conditions like depression and cardiovascular disease. Chronic inflammation, whether it’s caused by low magnesium, stress, or exposure to toxins, plays a role in nearly every health condition out there.

Diabetes, asthma, arthritis, chronic pain, and gastrointestinal disorders are just a short list of conditions I’ve linked back to chronic inflammation in my own patients. Improving your diet to boost magnesium levels and overall wellness can help relieve some of that stress on your body.

LISTEN: Hot or Not: Fire Cider, Magnesium Spray, Moldy Foods & Exactly How To Know If You’re Mold Sensitive + Top Picks For Immune Support (Ask Me Anything Episode!)

Need More Magnesium? Eat These Foods!

A healthy, balanced diet that includes leafy greens, legumes, and whole grains is a great way to meet healthy levels of magnesium. Some breakfast cereals and fortified foods include added magnesium, but they may be ultra-processed as a result.

You can be creative with your consumption, too. I love green smoothies that incorporate magnesium-rich spinach and bananas. Heck, sip on a healthy mocktail after work as you prep dinner.

Here are some of my favorite sources of magnesium to add to your diet, complete with a percentage of the Daily Value* in each:

*Daily Value is based on 420 mg of magnesium daily. This is the upper limit of the Recommended Dietary Allowance (RDA) for healthy men from the National Institutes of Health (NIH).

I have to add here that low magnesium levels often mean deficiencies elsewhere. Severe magnesium deficiency can lead to hypocalcemia (low serum calcium) or hypokalemia (low potassium levels). Any of these electrolyte deficiencies can create problems for your heart, bones, and immune system.

Do You Need A Magnesium Supplement?

The RDA for magnesium is 400-420mg/day for men and 310-320mg/day for women. Pregnant women should aim for 350-360mg daily. Optimal magnesium levels in functional medicine may be higher depending on your health needs.

Many of us don’t meet even the basic standards, especially if we’re dealing with chronic conditions that make it even harder to get the nutrition we need. A healthy diet of magnesium-rich foods is the best way to prevent low levels of magnesium.

For those dealing with a severe magnesium deficiency, though, diet alone may not be enough. Supplements can help.

I have a detailed guide to choosing the right magnesium supplement for your needs, but here are the most important tips I share with my patients:

• Figure out what your body really needs. Working with a functional medicine provider can help you understand your current magnesium levels beyond conventional blood tests.
• Do your research. The brand you choose should be transparent with where it sources its ingredients. It should also be free of fillers and ingredients that could worsen symptoms.
• Start with the right amount of magnesium. Too much magnesium can cause an upset stomach or, in rare cases where your kidneys can’t handle excretion, magnesium toxicity.
• Consider the timing. Magnesium is linked to calming effects on your muscles and your mood. It may make sense to supplement before bed.

If you think you have symptoms of magnesium deficiency, talk to your healthcare provider about having your magnesium levels tested. I always recommend advanced nutrient labs that are more accurate than standard tests.

From there, you both can decide whether you need changes to diet or supplementation as a temporary measure to get you back on track.

A functional medicine approach is the best way to address not only magnesium deficiency, but barriers to feeling your best. If you’re interested in a holistic approach to optimal health, I can help you get there. Schedule a consultation with me today to kickstart your health journey.

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