Signs Of Low Magnesium

In this article:

• Low dietary magnesium levels may show up as subtle symptoms like fatigue or mild muscle cramps. 
• Diet, lifestyle and certain health factors can affect magnesium intake and absorption. 
• Maintaining healthy magnesium levels through the diet can involve hydration, nutrition and even guidance from a professional. 

Magnesium is involved in hundreds of processes throughout the body, from muscle function and nerve signalling to energy production. Because it plays such a big role, low magnesium or a deficiency in the diet can influence how you feel day to day. 

Despite its importance, some people may not be getting enough magnesium through their diet alone¹. Busy lifestyles, food choices and certain health challenges can all impact how much magnesium your body takes in². When levels are suboptimal, subtle signs can begin to appear. 

In this article, we’ll outline some of the common signs of low magnesium in the diet and factors that can contribute to reduced intake so you can better understand where your body may need extra support. 

Why magnesium matters for everyday wellbeing

Magnesium is essential for many body functions, including making and managing energy¹, which can impact your energy day to day. There’s no single level of magnesium for each person. Instead, your age, size, gender, activity level and even your diet choices can impact how much magnesium you might need, which your doctor can help you determine¹. 

Having adequate levels of magnesium through your diet is also important for nerve function and muscle relaxation³, which can support the nervous system and a more restful sleep too⁴.   

Magnesium deficiency symptoms

There are low magnesium symptoms that may mean it’s time to see a doctor to have your levels checked. Symptoms of magnesium deficiency can be mild, such as muscle tightness or finding it difficult to unwind, or more noticeable, like fatigue or disrupted sleep patterns¹. Let’s take a closer look at these symptoms.

Feeling tired or low in energy

The body needs magnesium to make energy⁵. So, when you’re low on magnesium, it can show up as feeling more fatigued or low in energy in general. This can link to other magnesium deficiency signs, such as irritability or finding it hard to get to sleep¹, adding to that tired, low-energy feeling.

Muscle tightness or restlessness

Whether you work behind a desk or with your hands, it’s normal for your body to feel tight and sore from time to time. However, if you’re finding it’s happening more often, it may be a sign of low magnesium. One of the functions of magnesium is to help relax the muscles and support nerve conduction³. So when levels in the body are lower, it can cause muscles to relax more slowly, resulting in cramps or even mild twitches and spasms⁶. 

Trouble winding down in the evening

Do you ever get into bed ready for sleep but your mind is wide awake? This can be a sign of low magnesium. With its calming influence on the nervous system, regulation of the brain’s excitatory system (which has a role in restlessness and sensory overload), adding magnesium to your daily routine may help you get better sleep^4,7. 

Increased stress or feeling “on edge”

When you’re in a stressful situation, your body releases stress hormones as well as magnesium to help minimise impact¹. If you’re in high-stress environments often, you may use more magnesium than is being consumed, which can enhance those feelings of being ‘on edge’ or the effects of stress¹. 

Can low magnesium cause headaches?

Yes, there are studies that link low magnesium to headaches⁸. This can be due to higher muscle tension and nerve excitability. However, there can also be numerous reasons for headaches. If you struggle with headaches, be sure to consult your doctor or healthcare professional to help determine the cause.

What causes magnesium deficiency? 

There can be a number of magnesium deficiency causes, including^1,2:

• Having a diet high in sodium, calcium and protein.
• Consuming caffeine or alcohol.
• Low dietary magnesium intake.
• Consuming foods grown in magnesium-depleted soil.
• High levels of sweat.

Other causes can depend on your usage of magnesium, age, gender, stage of life and more.

How to support healthy magnesium levels

If you notice symptoms of magnesium deficiency, there are ways to manage them. While there are symptoms of low levels, it’s important to always work with your doctor to find the cause of magnesium deficiency in your situation. This may include eating balanced meals with magnesium-dense foods, such as leafy greens, nuts, legumes, and whole grains^1,2, as well as staying hydrated. Your doctor may also recommend a magnesium supplement, if appropriate.

Want to learn more? Visit the Swisse Wellness Hub to learn more about the different types of magnesium, how it works for sleep quality and much more. 

References:

1. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
2. Cepeda, V., Ródenas-Munar, M., García, S., Bouzas, C., & Tur, J. A. (2025). Unlocking the Power of Magnesium: A Systematic Review and Meta-Analysis Regarding Its Role in Oxidative Stress and Inflammation. Antioxidants (Basel, Switzerland), 14(6), 740. https://doi.org/10.3390/antiox14060740
3. Fatima, G., Dzupina, A., B Alhmadi, H., Magomedova, A., Siddiqui, Z., Mehdi, A., & Hadi, N. (2024). Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases. Cureus, 16(10), e71392. https://doi.org/10.7759/cureus.71392
4. Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep medicine: X, 8, 100121. https://doi.org/10.1016/j.sleepx.2024.100121
5. Barbagallo, M., Veronese, N., & Dominguez, L. J. (2023). Magnesium-An Ion with Multiple Invaluable Actions, Often Insufficiently Supplied: From In Vitro to Clinical Research. Nutrients, 15(14), 3135. https://doi.org/10.3390/nu15143135
6. Tarsitano, M. G., Quinzi, F., Folino, K., Greco, F., Oranges, F. P., Cerulli, C., & Emerenziani, G. P. (2024). Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of translational medicine, 22(1), 629. https://doi.org/10.1186/s12967-024-05434-x
7. Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., Luo, J., Haas, D. M., Shikany, J. M., & Kahe, K. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), zsab276. https://doi.org/10.1093/sleep/zsab276
8. Maier, J. A., Pickering, G., Giacomoni, E., Cazzaniga, A., & Pellegrino, P. (2020). Headaches and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Advantage of Magnesium Pidolate. Nutrients, 12(9), 2660. https://doi.org/10.3390/nu12092660