6 signs and symptoms of low magnesium

Your body uses magnesium in over 300 biochemical reactions, from producing energy to contracting muscles, maintaining healthy bones and normal psychological function.^1-4 So it’s pretty important to get enough. But how can you tell if you're not getting enough and what should you do? Magnesium is also an electrolyte, an essential mineral salt needed for hydration. As the sun finally emerges, do you need to think about topping up? Don’t worry – we’ll answer this and more...

Magnesium supports a range of roles in the body, from normal muscle function to normal psychological function and helping reduce tiredness and fatigue. You can make sure you’re getting enough magnesium by eating magnesium-rich foods – most people can get enough magnesium through a balanced and varied diet. You can find magnesium in a wide range of whole foods such as spinach, nuts, seeds, wholemeal bread and fortified breakfast cereals.⁵

While you should be able to get enough magnesium through a varied diet, many people who consume a typical Western diet don’t get the recommended amount.^5,6 Lower magnesium levels are also more common in older people, not only because diet often changes as you age, but also the body becomes less efficient at absorbing magnesium.^5,7 Other higher-risk groups include people with Type 2 diabetes, gastrointestinal diseases or alcohol dependence, plus those who take certain medications including diuretics.^5,7 The good news is that there are some simple ways to improve your magnesium levels through dietary changes and supplementation (more on that later).

The early signs of low magnesium can be nonspecific and can often go undetected.^6,8,9 Low magnesium is also associated with a wide range of medical conditions, meaning that these symptoms may be overlooked if you’re already not well.¹⁰ That said, it’s a good idea to look out for any signs. Here are some potential symptoms that may indicate your magnesium levels are low:

Magnesium deficiency is thought to be associated with a range of women’s health conditions and hormonal health, including premenstrual syndrome (PMS), painful periods (dysmenorrhea) and polycystic ovary syndrome (PCOS).¹⁸ It’s also thought that taking the combined oral contraceptive pill increases your likelihood of low magnesium.¹⁸ If you think you might be low in magnesium, see your doctor for a test before you start taking supplements.

If you suspect you have low magnesium levels, it’s best to get checked by a doctor who can do a blood test to find out more.¹⁵ Try to increase your dietary magnesium by eating magnesium-rich foods like spinach, nuts, dried fruits, wholegrain breads and brown rice and yoghurt.¹¹ If your results indicate a mild deficiency (which often means you experience no symptoms), your GP might recommend taking magnesium supplements to increase your levels.¹⁹

Magnesium is an essential nutrient, yet many people may not be getting enough.^5,6 The good news? Your body’s pretty resilient and you can top up your magnesium levels with magnesium-rich foods or supplements.^8,9 But if you’re feeling off or have concerns, a chat with your GP can help you stay on top of your health and keep your magnesium levels in check. Ready to give magnesium a go? Check out our top magnesium supplements, as chosen by a nutritionist...

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.