Identify the Symptoms of Magnesium Deficiency and Learn How to Prevent Them

Magnesium is one of the most important essential minerals that regulate a number of functions within the body. And yet, many of us are deficient in magnesium without even being aware of it. Here are the symptoms that signalize magnesium deficiency.

1.Feelings of Anxiety

Feeling anxious and worried most of the time with no particular reason? These feelings may be a sign of a lack of magnesium. This mineral is responsible for relaxing you, so if the levels of magnesium are low, it could affect your normal state of mind.

2.Spasms and Cramps in the Muscles

If you are experiencing frequents cramps and spasms, it might be a sign of magnesium deficiency. Magnesium is responsible for relaxing the muscles, so the lack of it may cause involuntary and painful cramps.

3.Sweet Cravings

Very often the strong need for certain foods is a signal of certain nutrient deficiency. In this case, sweet cravings, especially the need for chocolate, can be a sign you are deficient in magnesium. Go for dark chocolate (at least 70% cocoa content). It is delicious, healthy, and it contains almost 25% of the recommended daily amount of magnesium.


Constipation means your bowel movements happen less often than normal or are obstructed in some way. As we’ve seen, one of the most important properties of magnesium is to relax our body. This counts for the digestive system as well. Low levels of magnesium can cause contractions in the bowels, which may lead to obstructions to the water passage.

5.Irregular Sleeping Patterns

Abnormal sleeping patterns include trouble falling asleep, as well as waking up several times during the night. This is due to the fact that when the brain doesn’t get enough magnesium, it finds it difficult to relax.

6.High Levels of Blood Pressure

Blood vessels are another body part that relaxes under the influence of magnesium. When we are deficient in magnesium, the blood vessels get narrower and the blood pressure rises.

7.Headaches and Migraines

Who would have thought that all you need to solve the problem with persistent headaches is chocolate? So far, we’ve learned that magnesium has a relaxing and calming effect upon our bodies. Enough magnesium will alleviate the tension on the neck muscles and blood vessels, which are usually the primary causes of headaches and migraines. And knowing that dark chocolate is rich in this mineral, it is only logical to use it instead of painkillers.

8.Heartburn and Acid Reflux

Heartburn is the burning sensation in your chest or throat, followed by acidic taste in your mouth. It is often a symptom of acid reflux. Before turning to medications, try dark chocolate or any of the magnesium-rich foods in the list below.

9.Abnormal Heart Rhythm

Magnesium also has a relaxing effect on the heart muscles. When you suffer from magnesium deficiency, your heart beat patterns are irregular. This condition is also known as arrhythmia.

Magnesium-Rich Foods

1.Brazil Nuts

Besides high levels of magnesium, Brazil nuts are rich in vitamins B and E, as well as monounsaturated fatty acids. Eat a handful of Brazils at least three times a week to stay in good health.


We’ve already mentioned dark chocolate, which is made with cocoa. The parent of dark chocolate is a powerful antioxidant that prevents cardiovascular diseases and various type of cancer. It also contains numerous essential minerals such as magnesium, calcium, copper, potassium, phosphorus, and zinc.


Halibut is a type of flatfish that is very rich in magnesium, as well as protein. This fish is especially efficient in reducing the risk of stroke.

4.Cashew Nuts

Cashews have potent antioxidant properties and help prevent various diseases that result from free radicals in the body. In addition, these nuts contain high levels of copper, a mineral that is responsible to the production of melanin.

5.Rice Bran

Besides magnesium, rice bran is rich in fiber. This food is important for proper functioning of the kidneys, healthy heart, and it also boosts the cognitive functions.

6.Pumpkin Seeds

Pumpkin seeds, also known as pepitas, contain high levels of zinc in addition to magnesium. They also contain numerous other nutrients which give pepitas their anti-fungal, anti-microbial, and anti-viral properties.


This superfood is very rich in protein and is also gluten-free. It is very rich in magnesium, and all the nine essential amino acids our body needs. This combination of nutritive elements enhances the production of serotonin, which is responsible for the feelings of happiness.


Besides magnesium, this leafy green veggie also contains good amounts of potassium, calcium, and zinc, as well as folates and A, C, and K vitamins. This nutritional profile makes spinach very good for the heart health, as well as prolonging the life expectancy.


These healthy nuts contain monounsaturated fats, i.e. ‘good’ fats. Consuming a handful of almonds at least three times a week will lower the risk of cardiovascular diseases and reduce the high-cholesterol levels. The magnesium content in combination with other minerals makes almonds very good for regulation of the blood pressure levels.