Magnesium deficiency

Magnesium is an essential mineral involved in hundreds of biochemical processes in the body, including muscle and nerve function, energy metabolism, and electrolyte balance. It occurs naturally in food and is present in bones, muscles, and tissues, where it supports daily bodily functions. When magnesium intake, absorption, or needs become unbalanced, a magnesium deficiency can gradually develop.

A magnesium deficiency often develops subtly and can have various causes, such as diet, lifestyle, age, or the body's changing needs. Because magnesium affects multiple systems simultaneously, symptoms can vary and manifest on both a physical and mental level. In this article, we explore what a magnesium deficiency entails, which symptoms are commonly recognized, what the possible causes are, and how to approach a magnesium deficiency.

What is a magnesium deficiency?

A magnesium deficiency, also called hypomagnesemia, means the body doesn't have enough magnesium available to optimally support daily processes. In practice, it's not just about what you consume through food, but also about what you actually absorb and retain, and how much your body needs at any given time.

Magnesium is a mineral that interacts with other minerals and electrolytes in the body, such as calcium and potassium, and plays a role in muscle function, nerve impulse transmission, and energy production. When magnesium levels are too low in the body for long periods of time, this can result in a wide spectrum of symptoms, ranging from subtle signs to more pronounced symptoms.

Symptoms of a magnesium deficiency

A magnesium deficiency can be recognized by various symptoms that manifest as one or more complaints. We've therefore compiled a list of the most common symptoms often associated with a magnesium deficiency.

However, it's good to know that these symptoms aren't always exclusively attributable to a magnesium deficiency and can also have other causes. That's precisely why it can be helpful to look at the bigger picture: your diet, your routine, your stress levels, your recovery times, and any changes in your life stage.

Muscle complaints

Magnesium plays a role in normal muscle function and in how muscles contract and relax. When magnesium balance is compromised, some people experience noticeable changes in their muscles, especially during exercise, recovery, or at the end of the day. Common symptoms of a magnesium deficiency affecting muscles include:

• Muscle contractions (spasms)
• Muscle cramps
• Muscle stiffness or weakness
• Shaking eyelid

General malaise

Besides muscle complaints, a magnesium deficiency can also be accompanied by a more general feeling of "not feeling quite right." This is sometimes described as a combination of low energy, less resilience, and a general dip in your daily functioning. Some symptoms that may help you recognize a magnesium deficiency include:

• Fatigue
• Listlessness
• Little energy
• Nausea

Mental complaints

Magnesium is involved in the functioning of the nervous system and plays a role in processes related to relaxation and stimulus processing. When magnesium levels are less than optimal, some people notice this primarily in their mental clarity, emotional balance, or sleep routine. For example, people with a magnesium deficiency typically experience:

• Depression
• Unrest
• Gloom
• Reduced ability to concentrate
• Memory problems
• Sleep problems

Skin problems

The skin can also signal when the internal magnesium balance is not completely balanced. Magnesium is involved in various bodily processes that are indirectly related to skin condition, such as repair, barrier function, and the way the body responds to external stimuli. A magnesium deficiency can therefore result in one or more skin problems, such as:

• Dryness
• Redness
• Eczema
• Itch
• Flaking

Causes of a magnesium deficiency

A magnesium deficiency can have several causes. Often, it's not a matter of one clear factor, but rather a combination of circumstances that collectively influence your magnesium balance. Consider what you eat, how much exercise you get, how you manage stress, and what stage of life you're in.

The way your body absorbs and excretes magnesium also plays a role. Some people get enough magnesium but absorb it less efficiently, or simply have a higher need due to their lifestyle or physiology. Below, we discuss the most common causes of magnesium deficiency, so you can better understand which factors in your routine might be playing a role.

Insufficient intake from food

One of the most common causes of magnesium deficiency is a consistent lack of magnesium intake through diet. While a varied diet can theoretically provide sufficient magnesium, in practice this isn't always possible, especially when meals are quick, processed, or poorly mineralized.

Magnesium is mainly found in whole foods like nuts, seeds, legumes, whole grains, and green leafy vegetables. If these foods are less common on the menu, your daily intake may be lower than you think. It's also helpful to realize that modern eating habits sometimes focus on convenience and taste, while micronutrients like magnesium are often found in less processed, more "basic" choices.

Furthermore, the magnesium density of food isn't always consistent. Factors like soil quality, processing, and preparation can influence how much magnesium ultimately ends up in your meal. As a result, someone who eats "healthy" can still have a lower magnesium intake, without it being immediately apparent on the outside.

Lots of sports and exercise

Exercise is an important part of a healthy routine, but with heavy training loads, the need for magnesium can increase. Magnesium is involved in muscle function, energy production, and recovery processes, so it's logical that people who exercise intensively or frequently pay extra attention to their mineral balance.

During prolonged or intense exercise, the body uses more energy, and therefore more micronutrients involved in these processes. In addition, you lose minerals through sweat, especially in warm weather, during sauna visits, or during endurance sports. This doesn't automatically mean you're developing a deficiency, but it can explain why symptoms like cramps, muscle stiffness, or fatigue are more noticeable during periods of heavy training.

A contributing factor is that exercise often coincides with other factors such as a strict diet, limited rest, or increased mental pressure. This combination can make it more difficult for the body to maintain a stable magnesium balance, especially if recovery and nutrition aren't completely balanced.

Magnesium deficiency due to stress

Stress is often cited as a factor linked to lower magnesium levels in the body. This isn't surprising, as magnesium is involved in nervous system processes and how the body responds to stimuli, tension, and recovery. During periods of persistent pressure, limited relaxation, or mental unrest, magnesium needs can change.

When stressed, people often unconsciously choose routines that are less supportive of their micronutrient status. Think of irregular eating, more coffee, less sleep, more screen time, and less time for nutritious meals. Stress can also be associated with increased muscle tension and a higher training load, making symptoms such as cramps, eyelid twitching, or a general feeling of malaise more noticeable.

The interesting thing about magnesium in this context is that it's a fundamental building block within a broader routine focused on relaxation and balance. Not as a quick fix, but as part of a consistent approach in which nutrition, sleep, and recovery reinforce each other.

Medication use

Medication use can also play a role in developing a magnesium deficiency. Some medications can affect magnesium absorption in the intestines or its excretion through the kidneys. This can cause magnesium balance to decline over time, even if your diet appears to contain sufficient magnesium.

This is a key example of why a magnesium deficiency isn't always simply a matter of "taking more magnesium." The body is a dynamic system in which various factors interact, including medication, hydration, electrolyte balance, and overall health.

If you're taking medication long-term and you recognize symptoms consistent with a low magnesium balance, it can be helpful to discuss this with a doctor or pharmacist. This isn't to jump to conclusions, but to better understand whether your situation requires additional attention to nutrition, supplementation, or monitoring.

Pregnancy

During pregnancy, a woman's body changes on multiple levels. Not only hormonally, but also in energy needs, blood volume, fluid balance, and micronutrient requirements. Magnesium is involved in various processes that can be particularly active during this period, which is why some women are more mindful of their magnesium intake.

In addition, factors such as nausea, a fluctuating appetite or difficulty with full meals can cause the intake of magnesium-rich food temporarily lower. The body can also react more sensitively to deficiencies or imbalances during this phase, meaning signals such as fatigue, muscle cramps, or restlessness are noticed sooner.

Because pregnancy is a unique and intense phase of life, it's wise to always consider dietary choices and any supplements in the context of the situation. Anyone unsure about their magnesium intake or what's appropriate during this time should discuss this with a midwife, doctor, or other healthcare professional.

Transition

Menopause is a phase of life in which the body seeks a new balance. Due to changing hormone levels, women can experience changes in energy, sleep, mood, and physical comfort. In this context, magnesium is a frequently discussed mineral, precisely because it is involved in processes related to muscle function, the nervous system, and energy metabolism.

Magnesium deficiency in women is often discussed based on the idea that needs can shift during certain phases, and that symptoms such as restlessness, sleep problems, or fatigue can be more prominent. This doesn't mean magnesium is always the cause, but it can be a logical factor to consider when recalibrating your routine to meet your body's needs at that moment.

A calm, evidence-based approach is helpful here. Consider your entire lifestyle, including diet, stress levels, recovery times, and exercise, and not just one mineral. Magnesium can play a supportive role within this broader context, for example, as part of an evening routine or a diet rich in wholesome ingredients.

Age

As we age, the way the body processes nutrients changes. Magnesium deficiency is more frequently discussed in older adults because both magnesium intake and absorption can decrease over time. This is related to changes in appetite, digestion, and bowel function, among other things.

In addition, older adults are more likely to use medication and sometimes exercise less, while the need for support for muscles, bones, and energy levels remains evident. It can also happen that a diet becomes more limited, for example, due to practical or social factors, leading to a reduction in magnesium-rich products.

During this phase of life, it can be helpful to regularly reflect on the quality and variety of your diet, and on how your body feels in daily life. This shouldn't be based on the idea that everything needs to be "solved," but rather on consciously tuning in to what your body needs to support itself as best as possible.

Insufficient absorption by the body

Besides a lower intake, a magnesium deficiency can also occur because the body absorbs magnesium less effectively, or because the need for it is temporarily increased. This can have various causes that aren't always immediately apparent in daily life.

Certain conditions or situations can affect how magnesium is absorbed through the intestines or excreted through the kidneys. Examples cited in the literature include pancreatitis, severe burns, prolonged diarrhea, excessive breastfeeding, and other conditions in which the body uses or loses extra minerals.

Acute stress, recovery from illness, or periods of physical exertion can also temporarily increase magnesium requirements. In such cases, it's not so much a matter of "doing too little," but rather a mismatch between what the body demands and what's available. Becoming aware of this context can help you better interpret signals and make choices that suit your situation and stage of life.

How much magnesium do you need daily?

In the Netherlands, guidelines are used for the minimum daily magnesium intake. For adult men, this recommended amount is around 350 milligrams per day, while for adult women, the recommended intake is around 300 milligrams per day. These values are intended as a lower limit to help prevent deficiencies in the general population.

It's important to understand that these are minimum recommendations. They don't take into account individual differences in lifestyle, stress levels, sports activities, life stage, or personal needs. In practice, some people choose to take in more magnesium, for example, through food or supplements, because they find their body benefits from a higher intake within their daily routine.

Scientists and nutritionists increasingly emphasize that listening to your body is just as important as following established guidelines. Symptoms such as persistent fatigue, muscle pain, or a feeling of restlessness can be a reason to review your magnesium intake, always in conjunction with your overall lifestyle and in consultation with a professional when appropriate.

Supplement magnesium deficiency

If you suspect you have a magnesium deficiency, there are several ways to address this calmly and mindfully. This often starts with nutrition. Magnesium is naturally found in a wide variety of foods, including green leafy vegetables like spinach, nuts and seeds, legumes, whole grains, cocoa, and certain fruits. By regularly incorporating these foods into your meals, you can work towards a more magnesium-rich diet.

For some people, diet alone isn't always sufficient, for example, if they have a higher need, a demanding lifestyle, or have reduced absorption. In that case, magnesium is often used as a supplement. This is typically part of a broader wellness routine, focused on balance, recovery, and daily support, rather than as a standalone solution.

The range of magnesium supplements is diverse, with different compounds and dosages. That's why many people choose to inform themselves well about quality, composition, and transparency, and to listen to how their body reacts. At BeatsWell, all our magnesium supplements carefully curated based on scientific substantiation and user-friendliness, so that they can fit responsibly into daily life.

This article is for informational purposes only and does not constitute medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health.