Magnesium deficiency is one of the most underrated minerals, but it’s involved in literally hundreds of your body’s functions. Pay attention to it, and your body will thank you.
So what’s the deal with magnesium?
Magnesium is involved in numerous bodily functions, from relaxing sore muscles to relieving anxiety, though it isn’t as widely discussed as other vitamins and minerals. Holistic nutrition coach Andrea Moss of Moss Wellness in New York City says magnesium deficiencies are such a big focus in her practice because nutritionists see the effects so frequently. “So many clients of ours are surprised to hear about it, since it usually isn’t discussed by their physicians,” she says. Don’t let that happen to you—check out our tips for what magnesium deficiency signs you might be ignoring.
You kind of hate vegetables
The most common cause of magnesium deficiencies is a diet deprived of magnesium-rich foods. “Many of us are magnesium deficient because we aren’t necessarily eating enough magnesium-rich foods,” says Moss. Moss recommends veggies, brown rice, nuts and seeds to adjust this.
You’re so stressed out
If you’re under a lot of stress, your body will react chemically and magnesium levels can be affected. “Stress also can make us more prone to magnesium deficiency, as can excessive sweating from workouts,” says Moss. Try to take it easy, both mentally and physically, and your body will thank you.
Junk food is one of your food groups
Replacing fruit with Fruit Roll-Ups can wreak havoc on your magnesium levels. “Normal, healthy people should get enough magnesium as long as they eat enough fruit, vegetables, and complex starches/whole grains,” says Monica Auslander, MS, RD, LD/N, founder of Essence Nutrition in Florida. “You can see how a poor diet quality could result in these deficiencies!” These are good clues you’re eating too many preservatives.
The littlest things can give you a headache
If your head is pounding and you can’t seem to shake it, you might want to get tested for a magnesium deficiency. People often have headaches when their magnesium levels are low, says Auslander.
You might not think about magnesium levels when you’re constipated, but you should. Auslander says people often experience constipation precisely when their magnesium levels are too low.
You’re more shaky or twitchy lately
A little shake here or there might not seem like a big deal, but take it seriously. Nutritionist Alyse Levine MS, RD of Nutritionbite in California warns that chronically low levels of magnesium can lead to more serious problems like an irregular heartbeat or even seizures. It’s also a good idea to be aware of these other symptoms of atrial fibrillation.
Your energy levels are MIA
Magnesium helps energize your body, so if you don’t have enough of it, you’ll feel weak. “Magnesium is involved in at least 300 different chemical reactions in our body, and a lot have to do with energy production,” says Alison Boden, MPH, RD, functional medicine nutritionist in California. “A sign of low magnesium can be low energy.”
You’re not sleeping well
While magnesium can be used to treat a number of medical issues, and Boden uses it the most for sleep problems. “If patients have a hard time winding down, we use magnesium therapeutically to help with that,” says Boden. “It’s a muscle relaxant that can slow things down bit and help with sleep.”
You’re dealing with bone loss problems
A lot of magnesium is stored in bones, so Boden says a deficiency in it can cause bone loss when there isn’t enough magnesium over a long period of time.
You have low levels of vitamin D
When low magnesium levels lead to low vitamin D levels, a whole cascade of problems develop. “We need magnesium to absorb vitamin D. Too much calcium can actually lower absorption as well, so we need to find a balance between all these vitamins and minerals,” says Manuel Villacorta MS, registered dietitian and founder of Whole Body Reboot in California. “This stuff can happen to everyone.”