Top Signs That You Have Magnesium Deficiency and What To Do About It

9. Osteoporosis and Weak Bones

About 60% of magnesium in the body is stored in the bones. Without enough magnesium, calcium cannot be properly utilized, which may lead to brittle bones and a higher risk of fractures.

Tip: For optimal bone health, ensure adequate intake of magnesium, calcium, and vitamin D.

10. PMS Symptoms and Hormonal Imbalance

For women, low magnesium can worsen premenstrual syndrome (PMS), leading to bloating, mood swings, and cramps.

Solution: Increasing magnesium intake in the second half of the menstrual cycle can reduce PMS discomfort.

Causes of Magnesium Deficiency

• Poor diet: Processed foods lack magnesium.
• Chronic stress: Stress depletes magnesium stores.
• Excessive alcohol or caffeine: Increases magnesium loss through urine.
• Certain medications: Diuretics, antibiotics, and proton pump inhibitors can lower magnesium levels.
• Digestive disorders: Conditions like Crohn’s disease or celiac disease impair magnesium absorption.

How to Correct Magnesium Deficiency

1. Eat Magnesium-Rich Foods

Include foods such as:

• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, pumpkin seeds, cashews)
• Whole grains (brown rice, oats)
• Dark chocolate (at least 70% cocoa)
• Legumes (black beans, chickpeas, lentils)

2. Consider Supplements

If dietary intake is not enough, magnesium supplements (magnesium citrate, glycinate, or malate) can help. Always consult a healthcare professional before starting supplementation.

3. Reduce Depleting Factors

Limit alcohol, caffeine, and processed foods. Manage stress through yoga, meditation, or breathing exercises.

4. Check Your Levels

A simple blood test can determine if you’re deficient and help you tailor your intake accordingly.

Conclusion

Magnesium deficiency is a silent health problem that can impact nearly every part of your body — from your heart and muscles to your mental health. Recognizing these top signs early and making dietary and lifestyle changes can dramatically improve your well-being.

Remember: your body depends on magnesium for hundreds of essential processes every day. Don’t wait for severe symptoms to appear — start adding magnesium-rich foods to your meals today and keep your levels balanced for better health and energy.