It’s surprising how lacking just a single nutrient can significantly affect your overall health. Over the past few decades, the typical American diet has undergone major changes, leading to a rise in health issues that were once uncommon. Today, chronic nutrient deficiencies have become widespread, leaving many individuals struggling with poor health.

Magnesium is among the most frequently lacking nutrients. It’s often hard to obtain enough through diet alone, and the body depends on magnesium for numerous vital functions. Learn how to recognize a magnesium deficiency and discover ways to restore your health.

The Magnesium Gap: What’s Keeping You Deficient?
There are several key reasons why magnesium deficiency is so widespread today.

One major factor is the overprocessing of food, which has drastically reduced magnesium levels in many common ingredients. For example, studies show that since 1940, magnesium content has dropped by 80% in white flour, 24% in vegetables, and 83% in rice.
Another contributor is the rise in dairy consumption. Diets high in calcium and phosphorus increase the body’s demand for magnesium. Since individual magnesium needs vary, many people assume they’re getting enough — when, in reality, their specific diets and lifestyles may be causing a shortfall.
Additionally, frequent exposure to aluminum makes it harder for the body to absorb magnesium. Most people today come into contact with aluminum regularly — through cookware, deodorants, and even medications. Research suggests aluminum can impair magnesium absorption by as much as five times.
Lastly, many people simply aren’t eating enough magnesium-rich foods. Nutrient-dense sources like dark leafy greens, nuts, seeds, beans, and mackerel are often missing from the typical modern diet. While supplementation or topical magnesium oil can help, the lack of these whole foods remains a core issue.
Other contributing factors include gastrointestinal conditions like Crohn’s disease, kidney disorders, excessive alcohol consumption, and older age. All of these can significantly raise the risk of developing a magnesium deficiency.

How to Tell If You’re Magnesium Deficient: 32 Common Symptoms

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Magnesium is a vital mineral that supports numerous essential functions in the body, yet many people are unaware they may be running low on it. A deficiency can show up through a range of symptoms—some subtle, others more obvious—affecting everything from your mood to your energy levels. Because magnesium plays a role in hundreds of biological processes, even a minor shortfall can lead to noticeable shifts in how you feel. Recognizing the signs of magnesium deficiency is a crucial step toward improving your health and restoring balance in the body.

Brain and Nerve Function Symptoms
Magnesium plays a critical role in brain function and emotional balance. A deficiency can disrupt neurological health by overstimulating the N-methyl-D-aspartate (NMDA) receptor, which may lead to excitotoxicity—a condition that damages nerve cells. This imbalance increases oxidative stress in the brain, contributing to mental health issues like anxiety and depression. Because magnesium is vital for a well-functioning nervous system, low levels can lead to a range of symptoms, including:

Mood Swings and Irritability: Magnesium helps regulate neurotransmitters such as serotonin. When levels are low, it can lead to increased irritability, anxiety, and even depression.
Fatigue: Feeling tired all the time—even after resting—can be a sign of magnesium deficiency.
Insomnia: Magnesium supports the release of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation. Without enough magnesium, sleep quality can suffer.
Brain Fog and Memory Problems: Magnesium is essential for cognitive performance, so deficiency may lead to forgetfulness, trouble concentrating, or mental fatigue.
How Magnesium Deficiency Affects Your Muscles
Magnesium is essential for proper muscle function: