10 Signs You're Not Getting Enough Magnesium—and What to Do About It

Pictured Recipe: Chocolate Zucchini Brownies

As you go about your day, you're probably not thinking about magnesium and whether you're getting enough of it. This little-known mineral is responsible for hundreds of natural processes in your body, including keeping your heart, bones and brain strong, while helping to provide the energy you need to get through the day. Not only that, but magnesium can help with sleep and stress management, too.

According to the National Institutes of Health (NIH), adult women between the ages of 19-30 are recommended to consume 310 milligrams of magnesium per day, going up to 320 mg upon turning 31 (and a little more during pregnancy). Adult men between the ages of 19-30 need 400 mg per day, increasing to 420 mg at age 31 and older.

Unfortunately, most of us are only getting about half of that, according to research, like the 2018 review in Open Heart. And that's a problem, because magnesium deficiency can lead to a host of acute and chronic health conditions, such as diabetes, osteoporosis, migraine headaches and heart disease.

Thankfully, a true deficiency is uncommon in most adults, but if you're worried you're not getting enough, it's worth talking to your healthcare practitioner, especially if you have diabetes, gastrointestinal diseases or are an older adult, since you are at greater risk of getting inadequate magnesium.

Here are 10 signs suggesting you could be missing the mark on magnesium, and tips on how to get more of it into your diet:

1. You're Regularly Struggling to Get Through a Workout

Muscle fatigue and exhaustion are common symptoms of not getting enough magnesium. If you used to be able to crush your morning workout or had the energy for a nightly walk but find that you just don't have the energy or strength anymore, this may be a warning sign that you need to up the magnesium ante. And according to a 2019 review in Medical Sciences, a magnesium-deficient diet can also deplete our stores of potassium—which is a necessary electrolyte for proper exercise recovery.

2. Your Mental Health Is Suffering

Magnesium plays a major role in your central nervous system, regulating the neurotransmitters that send messages to your brain. This mineral has a major impact on your mood, and studies, like the 2019 review in Nutrients, have found links between low magnesium intake and an increased risk for depression.

Could supplementing with magnesium help? Research seems to lean that way. For example, a 2017 study done through the University of Vermont and published in PLoS One found that supplementing magnesium in the diets of adults with mild to moderate depression improved their moods as much as a prescription antidepressant.

Other studies, like the 2022 study in the Journal of Family Medicine and Primary Care, have suggested that magnesium supplementation might help enhance antidepressant medications, in this case, selective serotonin reuptake inhibitors (SSRIs).

3. You're Experiencing Muscle Cramps, Tremors or Twitches

We all experience a weird muscle spasm or twitch from time to time, but if they become more frequent, it might be due to a magnesium deficiency. Magnesium does a lot of work for your muscles, helping them both contract and relax. It also assists in synthesizing protein to help you grow stronger. If your magnesium levels are lower than they should be, your muscles may feel out of control and can start to cramp or twitch. You may also need to drink more water since dehydration can also play a role in muscle cramps.

4. You're Tired All the Time

There are a million little reasons why you could be chronically tired—a stressful job, mental health struggles, just being a parent in general—but your diet does make a major impact as well. Magnesium has a role in helping our body convert food into energy, so we need magnesium-rich foods to ensure our body is utilizing our meals and snacks to the best of its ability.

5. You're Frequently Constipated

Ugh, yes. Being low in magnesium can also mean sluggish bowel movements. Foods that are high in magnesium are also high in fiber for the most part, so if you don't get enough magnesium, you likely aren't getting enough fiber—and that means irregularity in that fickle digestive system.

Magnesium itself can also help keep things moving—just don't overdo it, especially if you supplement with it. Too much can send you urgently running for the toilet. This can also have other side effects, including affecting the absorption and excretion of other medications, per a 2021 review in Nutrients. These study authors also caution those with chronic kidney disease (CKD) regarding magnesium supplementation, urging that they be monitored by their healthcare practitioner.

As a reminder, it's a good idea for anyone to have a conversation with their healthcare practitioner or a registered dietitian before supplementing with anything, including magnesium.

6. You Have High Blood Pressure

If you're not getting enough magnesium, your body likely won't be able to regulate your blood pressure properly. Magnesium is a heart health all-star, helping to manage blood pressure, blood sugar and insulin levels and ultimately, to fight inflammation. Many foods found in an anti-inflammatory diet are also magnesium-rich.

A 2022 study in Frontiers in Nutrition suggests that magnesium may work with vitamin D to help regulate systolic blood pressure (the top number in a blood pressure reading). This is important because high blood pressure is a risk factor for stroke and heart disease.

7. You Eat a Lot of Meat and Processed Foods

As mentioned earlier, the majority of foods that are rich in magnesium are also rich in fiber. Fiber can only be found naturally in whole plant foods, so if your diet is heavy in meat, dairy and processed foods, there's a good chance it's low in magnesium. And while 1 cup of yogurt does pack 11% of your daily magnesium needs, per the USDA, you're going to get the most bang for your buck with nuts, leafy greens, soy, legumes, whole grains and fish—foods most Americans don't eat enough of.

8. You Have Trouble Falling Asleep

While too little magnesium can leave you feeling fatigued, it can also disrupt sleep (talk about a double whammy!). But studies, like the 2021 study in Current Developments in Nutrition, show that magnesium can positively impact sleep quality and duration thanks to its relationship to a neurotransmitter called GABA. GABA slows your thinking down and helps you ease into sleep mode. Too little magnesium in your diet could be leaving you with racing thoughts and poor stress management at night when all you want is to catch a few zzz's.

9. You Have Some Serious Chocolate Cravings

While many of us would love to eat chocolate all day every day simply for its taste, we're talking about a more intense issue. If you feel like your body is in desperate need of chocolate—more than just on occasion or the week before your period—this could be a sign to up your magnesium intake. Dark chocolate is high in magnesium—according to the USDA, just 1 ounce packs in 12% of your daily needs.

With that said, a chocolate craving could also be due to a lack of sleep or extra stress (among other things), so take the time to evaluate your situation to determine if the craving might be from something else you need to change.

10. Your Heartbeat Is All Over the Place

Magnesium is a key player in regulating your heart rate and keeping it healthy, so not getting enough can really throw it out of whack. Heart arrhythmias—irregular heartbeats—are one of the more serious consequences of being magnesium deficient and should be taken seriously.

According to a 2023 review in Nutrients, magnesium plays a role in the heart's electrical system, which controls the way the heart contracts and relaxes. This review also suggests that magnesium helps keep blood vessels healthy.

Arrhythmia can lead to symptoms such as chest pain, shortness of breath, weakness, anxiety, confusion, dizziness and even fainting, according to the National Heart, Lung, and Blood Institute. It can also increase your risk for heart failure or stroke, so be sure to consult your healthcare practitioner if you are experiencing any of these symptoms. If you're experiencing difficulty breathing, chest pain or another sudden symptom, seek emergency medical care.

How to Increase Your Magnesium Intake

The great thing about increasing your magnesium intake is that it will also help boost your intake of other essential nutrients like fiber, complex carbohydrates, healthy fats and calcium. Since we advise getting the majority of your nutrition from a healthy diet, here is a list of some of the most magnesium-rich foods, per the USDA:

• Pumpkin seed kernels (1 oz.): 168 mg
• Dry-roasted almonds (1 oz.): 80 mg
• Cooked spinach (½ cup): 78 mg
• Dry-roasted cashews (1 oz.): 74 mg
• Soymilk (1 cup): 39 mg
• Cooked black beans (½ cup): 60 mg
• Cooked edamame (½ cup): 50 mg
• Dark chocolate, 60-90% cacao (1 oz.): 50 mg
• Peanut butter (2 Tbsp.): 49 mg
• Whole-wheat bread (2 slices): 48 mg

There are many delicious ways to up your magnesium intake and it's pretty easy to sneak these foods into your daily diet. Try topping your salad with nuts or seeds or try out a Bean & Veggie Taco Bowl in place of using beef or chicken. Instead of a super sugary dessert, have a little dark chocolate and nuts for an after-dinner sweet treat. Swapping your white bread for whole-wheat will make a big difference, too.

The Bottom Line

Magnesium is an essential nutrient that is necessary to ensure your body works properly. The majority of Americans do not get enough magnesium in their diet. Eating a variety of whole foods, including whole grains, dairy, fruits, vegetables, nuts, seeds and legumes, can be insurance for getting enough magnesium in your diet. If you can't eat a lot of those foods and you're concerned about getting enough magnesium—or you're experiencing any of the previously-mentioned symptoms—see your healthcare provider or meet with a registered dietitian to figure out a plan that's tailored to your needs.