10 Signs You're Not Getting Enough Magnesium—and What to Do About It

Magnesium is responsible for hundreds of processes in your body, including keeping your heart, bones and brain strong, while helping to provide the energy you need to get through the day. And it may help with sleep and stress management, too. Adult women between the ages of 19-30 are recommended to consume 310 milligrams (mg) of magnesium per day, going up to 320 mg upon turning 31 (and a little more during pregnancy). Adult men between the ages of 19-30 need 400 mg per day, increasing to 420 mg at age 31 and older.

Unfortunately, most of us are only getting about half of that. And that's a problem, because magnesium deficiency is linked to a host of acute and chronic health conditions, such as diabetes, osteoporosis, migraine headaches and heart disease. Thankfully, a true deficiency is uncommon in most adults, but if you're worried you're not getting enough, it's worth talking to your healthcare practitioner.

Here are 10 signs suggesting you could be missing the mark on magnesium, and tips on how to get more of it into your diet.

1. You Often Struggle to Get Through a Workout 

Muscle fatigue and exhaustion are common symptoms of not getting enough magnesium. If you used to be able to crush your morning workout or you just don't have the energy or strength for your nighttime walk anymore, this may be a warning sign that you need to up the magnesium ante. Magnesium helps your body in many ways, especially by supporting energy production. Without magnesium, your body wouldn't be able to efficiently convert the food you eat into energy that powers your daily activities. Magnesium works by activating enzymes that break down nutrients for fuel and helps create ATP, the energy currency of your cells.

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2. Your Mental Health Is Suffering 

Magnesium plays a role in your central nervous system, impacting the regulation of the neurotransmitters that send messages to your brain, potentially impacting mood. One study evaluated anxiety, depression and sleep quality among those who took 500 mg of magnesium every day for five days compared to those who did not take the supplement. The results showed that the group taking magnesium experienced less anxiety and depression, and their sleep quality improved compared to those who didn’t take the magnesium. Other data has suggested that magnesium supplementation might help enhance antidepressant medications, in this case, selective serotonin reuptake inhibitors (SSRIs). However, mental health is highly individual, so it’s important to connect with your healthcare team if you have concerns or want individualized advice.

3. You're Experiencing Muscle Cramps, Tremors or Twitches 

We all experience a strange muscle spasm or twitch from time to time, but if they become more frequent, it might be due to a magnesium deficiency. Magnesium does a lot of work for your muscles, helping them both contract and relax. It also assists in synthesizing protein to help you grow stronger. If your magnesium levels are lower than they should be, your muscles may feel out of control and can start to cramp or twitch. You may also need to drink more water since dehydration can also play a role in muscle cramps.

4. You're Tired All the Time 

There are a million little reasons why you could be chronically tired—a stressful job, mental health struggles, being a parent—but your diet does make a major impact as well. Magnesium has a role in helping our body convert food into energy, so we need magnesium-rich foods to ensure our body is utilizing our meals and snacks to the best of its ability.

5. You Have High Blood Pressure 

If you're not getting enough magnesium, your body likely won't be able to regulate your blood pressure properly. Magnesium is a heart health all-star, helping to manage blood pressure, blood sugar and insulin levels and ultimately, to fight inflammation. Many foods found in an anti-inflammatory diet are also magnesium-rich.

A 2022 study suggests that magnesium may work with vitamin D to help regulate systolic blood pressure (the top number in a blood pressure reading). This is important because high blood pressure is a risk factor for stroke and heart disease.

7. You Have Trouble Getting Quality Sleep

Magnesium and GABA have a close relationship in the body, working together to promote relaxation and calmness. GABA, or gamma-aminobutyric acid, is a neurotransmitter in the brain that helps regulate nerve activity. Essentially, it acts as the body’s “calm-down” signal, preventing the brain from becoming overly excited or stressed. Magnesium plays a critical role in supporting GABA function by activating its receptors, which helps enhance its soothing effects. 

One study shows that people who consumed more magnesium were slightly more likely to report better sleep quality and were less likely to have short sleep durations (fewer than 7 hours of sleep). Interestingly, this link was stronger for people without depression.

8. Your Heartbeat Is Irregular 

Magnesium is a key player in regulating your heart rate and keeping it healthy, so not getting enough can really throw it out of whack. Heart arrhythmias—irregular heartbeats—are one of the more serious consequences of being magnesium deficient and should be taken seriously.

Magnesium plays a role in the heart's electrical system, which controls the way the heart contracts and relaxes. It also suggests that magnesium helps keep blood vessels healthy.

Arrhythmia can lead to symptoms such as chest pain, shortness of breath, weakness, anxiety, confusion, dizziness and even fainting. It may also increase your risk for heart failure or stroke, so be sure to consult your healthcare practitioner if you are experiencing any of these symptoms. If you're experiencing difficulty breathing, chest pain or another sudden symptom, seek emergency medical care.

9. You Have Weaker Bones

Magnesium plays a crucial role in bone health, as it is involved in the regulation of calcium and the activation of vitamin D, both essential for maintaining strong and healthy bones. A deficiency in magnesium can disrupt this balance, leading to imbalances in calcium levels and impacting bone density negatively. Over time, this can result in weaker bones that are more prone to fractures, particularly in older adults or individuals with underlying health issues. Research highlights that prolonged magnesium deficiency may also inhibit bone remodeling and repair, further exacerbating the risk of bone-related conditions such as osteoporosis.

10. You Have Brain Fog

One symptom of magnesium deficiency that can significantly impact daily life is difficulty concentrating, often referred to as "brain fog." This can manifest as trouble staying focused on tasks, forgetfulness, or feeling mentally sluggish. Magnesium plays a crucial role in supporting brain function, as it helps regulate neurotransmitters that influence focus and cognitive clarity. When magnesium levels are low, these processes can be disrupted, leading to moments of mental fatigue.

How to Increase Your Magnesium Intake 

The great thing about increasing your magnesium intake is that it will also help support your intake of other essential nutrients like fiber, complex carbohydrates, healthy fats and calcium. Since we advise getting the majority of your nutrition from a healthy diet, here is a list of some magnesium-rich foods: 1

• Pumpkin seeds
• Chia seeds 
• Almonds
• Spinach
• Cashews
• Peanuts
• Soymilk

There are many delicious ways to up your magnesium intake and it's pretty easy to sneak these foods into your daily diet. Try topping your salad with nuts or seeds or try out a Bean & Veggie Taco Bowl in place of using beef or chicken. Instead of a high-added-sugar dessert, have a little dark chocolate and nuts for an after-dinner sweet bite. Swapping your white bread or pasta for whole-wheat can make a big difference, too.

The Bottom Line 

Magnesium is an essential nutrient that is necessary to ensure your body works properly. The majority of Americans do not get enough magnesium in their diet. Eating a variety of whole foods, including whole grains, dairy, fruits, vegetables, nuts, seeds and legumes, can support getting enough magnesium in your diet. If you can't eat a lot of those foods and you're concerned about getting enough magnesium—or you're experiencing any of the previously-mentioned symptoms—see your healthcare provider or meet with a registered dietitian to figure out a plan that's tailored to your needs.