Symptoms and Signs of Magnesium Deficiency You Must Know


Magnesium is one of the vital minerals in a diet. When magnesium levels are low, your body will have little energy. Tension, anxiety, and heart palpitations are some of the signs of magnesium deficiency.

Lack of magnesium in your body can cause a lot of health problems and diseases. Some of the disorders include diabetes, fibromyalgia, stroke, and infertility. You can do a magnesium deficiency test online to get a better idea if you’re at risk.

Here are some of the symptoms associated with magnesium deficiency

  • Anxiety

  • Diabetes

  • Acid reflux

  • Pain attacks

  • Fibromyalgia

  • Kidney stones

Causes of magnesium deficient

According to this link, some of the reasons why people are deficient of magnesium these days are because the soil lacks the needed nutrients. Other reasons why people are taking in processed foods that have low nutritional values, they are living stressful life which burns magnesium, and they also stress and starve themselves while trying to take a restricted diet. They don’t take food rich in magnesium. On top of that, they take food that drains magnesium from their bodies. For example, taking alcohol, which reduces magnesium availability to their cells.

How to get more magnesium

When you take food rich in magnesium, it will increase your daily intake of magnesium. You can also take magnesium supplements. Below are ways on how you can get magnesium into your body.

Food sources

As mentioned above, soils are depleted nutrients, and it does not seem like it will improve any time soon, making it hard to obtain nutrients from the food. Although you can get some magnesium from food, it is also vital to use other methods together with these foods to get maximum benefits.

Here is a list of the foods that are high in magnesium

Pumpkin seeds – it contains around 500mg for 100g serving. You can take them raw, or you can roast and add some salt.

Brain – foods such as wheat, oat, rice, oat bran are high sources of magnesium. A cup of oat bran can give up to 200mg of magnesium, wheat bran 350g per cup, and rice ban 900mg.

Dark chocolate – you should take chocolate that has a higher level of cocoa substance. You should preferable take dark chocolate that has 90% cocoa. It is about 500mg of magnesium in 100g of cocoa powder.

Coriander – it can have a lot of magnesium if it is organic. You can spread it on anything that you want to have. When dried, it has 700mg per 100 gram.

Use magnesium body butter or lotion

This is another option that you can use. Many people have a preference for magnesium lotion over oil. You can apply magnesium lotion daily as required.

You can rub or spray magnesium oil on your skin. Some people don’t like the itchy feeling that is left after applying. You can also choose to leave it for 30 minutes before you take a bath. You can buy magnesium oil or prepare your own at home.

Take a magnesium bath

This type of shower offers a great time to detoxify, relax, and take in this significant mineral. You can use various ways to do this; you can add magnesium oil, chloride flakes of Epsom salt in your bathing water.

Taking a supplement pills

The easiest way that you can use to increase magnesium is by taking regular capsules. There are many kinds of supplements available, but you should be careful not to buy useless ones. For example, magnesium oxide has about 3-4% absorbability, meaning that when you take 300mg, your body will only get 10.5 mg of the magnesium.

Magnesium supplements are available in three forms of formulation

  • Magnesium chloride

  • Magnesium oxide and

  • Magnesium chloride

Your body absorbs magnesium from chloride and citrate formulation better than the oxide form. You should avoid taking an overdose of magnesium because it can cause diarrhea, nausea, and cramping. Older adults and people who have renal failure should avoid high dose supplements because they are at high increase risk of magnesium toxicity.


There is no enough magnesium on the diet that people are taking today. However, for those who do not have underlying health conditions, it is not healthy to experience magnesium deficiency symptoms. You can increase magnesium levels by eating foods rich in magnesium and visiting different health sites such as to learn more about how to live healthily. But if you experience any symptoms, you should see a doctor.

About RJ Frometa

Head Honcho, Editor in Chief and writer here on VENTS. I don't like walking on the beach, but I love playing the guitar and geeking out about music. I am also a movie maniac and 6 hours sleeper.

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