10 Signs You are Magnesium Deficient

Magnesium is an Essential mineral involved in more than 300 biochemical processes in the human body¹. Today we are going to discuss 10 things that could go wrong or perform poorly if you are magnesium deficient (but really there are more than 300). Based on the current data 75 – 80% of our population is magnesium deficient and if you exercise intensely and eat a Standard Australia Diet then there is a 95% chance you are deficient².

So, what are the obvious signs of magnesium deficiency?

1. Low Energy - Magnesium is used to create ‘energy’ in your body by activating adenosine triphosphate (ATP), the master energy molecule for humans. ATP is only bioactive and can be used when bound to magnesium³. Therefore, without sufficient magnesium you can’t provide sufficient biologically active ATP. In fact, low levels of magnesium means you tire more quickly and need a higher level of oxygen during exercise. One study conducted by the ARS Community Nutrition Research Group found that when magnesium-deficient women exercised⁴, they needed more oxygen to complete low-level activities and had a higher heart rate compared to when their magnesium levels were higher.

2. Weak Bones – Doctors will have you believe that the major cause of osteoporosis is a deficiency in calcium. While this can be the case, it is more often low Vitamin D3, K2 and magnesium. In fact, magnesium helps balance blood levels of vitamin D3, with recent research showing you can reverse osteoporosis in some cases by increasing magnesium intake⁵.

3. Aging Fast – Magnesium is critically involved in DNA, RNA and Glutathione production⁶. If your DNA doesn’t replicate correctly or you get shortening in the telomeres, then your cells age much quicker. Glutathione is our master internal detoxification molecule. It helps to remove toxic waste and reduces free radicals (molecules that damage our cells). Glutathione is considered the internal fountain of youth and magnesium has the ability to help boost its production.

4. Type II Diabetes or Overweight – Diets higher in magnesium have a lower rate of diabetes. Meta-analysis studies involving over 1,000,000 participants have shown a statistically significant correlation between lower magnesium intake and diabetes/weight gain. This may be due to magnesium’s role in glucose metabolism⁷. One study showed a moderate increase of 100mg/day of magnesium may lower the risk of diabetes by 15%.

5. Hypertension & Cardiovascular Disease – Magnesium alone can lower blood pressure. However, its benefit is very mild and is not considered the main reason magnesium is associated with a lowered risk of sudden death from myocardial infarction. In one recent study men and women between 45-64 years of age had a 38% lower risk of heart attack than those with lower magnesium intake⁸.

6. Muscle Loss & Weakness – Magnesium is essential for repeated muscle contractions to take place. It is well documented that low intake of magnesium is associated with weakened skeletal muscle. Researchers have now discovered this weakening may lead to muscle loss or better known as muscle atrophy.

7. Stressed Out – We all have varying degrees of stress every day. It is how we deal with stress that makes a difference. Our ability to cope with stress may be dependent on magnesium intake. Magnesium is critical in GABA production which is a calming neurotransmitter responsible for the production of our happy hormones like serotonin. Magnesium deficiencies have been shown to increase the level of cortisol in the brain. This cortisol increase effects a part of the brain responsible for dealing with stress and anxiety⁹. Therefore, magnesium supplementation can have calming benefits for people with busy or stressful lives.

8. Poor Sleep – Leading on from reducing sleep, we find that magnesium supplementation before bed can improve your ability to fall asleep, stay asleep and feel more energised upon waking. One study in 2012 was shown to improve melatonin production and reduce cortisol levels resulting in better sleep and greater recovery¹⁰.

9. Muscle Cramps – Many people experience muscle cramps, and while it may often be a result of electrolyte imbalance, magnesium has been found to reduce symptoms and the pain associated with muscle or stomach cramps. In fact, it is well documented that magnesium helps regulate calcium, potassium and sodium in your body¹¹. This regulating benefit may help to reduce electrolyte imbalances and improve muscle control.

10. Poor Digestion or Constipation – Magnesium helps to relax the smooth muscle tissue of your digestive tract which leads to improved peristalsis (movement of food through your bowels). If you are having trouble going to the toilet to poop then you may consider magnesium supplementation as a first course action. It has been shown to be so effective that now many doctors are recommending it ahead of laxatives¹².

How much Magnesium do I need?

There are many studies supporting daily intakes up around 900mg per day. However, around half that amount will see you getting noticeable benefits both physically & emotionally.

Where can I get extra Magnesium?

There are many good food sources including green leafy vegetables, nuts, seeds, legumes, sprouts and whole grains. However, to ensure you are getting sufficient magnesium a good supplement would be recommended.

What is the best form of Magnesium?

You may have noticed there are many different forms of magnesium supplements. Their absorption varies depending on what the magnesium is bound to. One of the worst options is Magnesium Oxide. Unfortunately, it is cheap to produce and poorly absorbed. One of the best is Magnesium Citrate. This type of magnesium is highly bioavailable (>97%) and provides the greatest benefit. 

When should I use Magnesium?

Due to the calming and relaxing benefit magnesium has on muscles, nerves and your brain, it would make sense to have magnesium following exercise and before bed. In fact, just for the cortisol lowering ability Magnesium is a smart supplement for exercise recovery.

Is there anything else that works well with Magnesium?

It depends on your goals. Studies have shown the combination of magnesium, zinc and vitamin B6 are even more effective together than they are apart. In fact, one study conducted in 2004 showed a reduction in muscle loss and an improvement in muscle growth with this combination.

Combining Magnesium with the amino acids L-Leucine, L-Glycine and L-Theanine can be incredibly beneficial. If using after exercise or before bed combining with a standardised Ashwagandha extract provides a synergy that may lower cortisol, increase testosterone, enhance recovery, reduce muscle breakdown and improve sleep quality.

Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider.