Laurel of Leaves

getting back to my roots: my journey in true health and natural living

True Health

How to Tell if You’re Magnesium Deficient (and What to Do About It)

July 23, 2012

I must really be such a nerd. My latest source of fascination these days has not been the swankiest fashion trends or the coolest new movies (confession: I’ve never seen any of the Batman movies). It’s not even been a new cooking technique or interior design trick (though I do love those!) Nope, my latest fascination has been with magnesium.

Yes. Magnesium. <cue the nerd-fest theme music. whatever that may sound like.>

But I suppose that if you’re reading this right now, you have at least some interest in magnesium. Or perhaps you’re searching for a remedy for any of the ailments that are associated with magnesium deficiency. If you deal with headaches, body odor, constipation, insomnia, or fatigue, it’s likely that you are lacking in magnesium.

Magnesium Deficiency

I know what you’re thinking. How can one little mineral deficiency be such a big deal? Actually, it’s a huge deal.

“Magnesium is required for the proper function of approximately 300 enzymes in the human body. Functions as diverse as blood pressure regulation, muscle contraction, heart rhythm stabilization, and nervous system communication are all magnesium-dependent processes. Humans cannot survive without magnesium. Some authorities have even argued that some typical manifestations of aging—such as loss of muscle mass, rising blood pressure, and diminished nervous system function—are partly attributable to magnesium deficiency.” (source)

How Do I Know if I’m Magnesium Deficient?

Magnesium deficiency can show up in your body with any of these signs or symptoms:

  • Aggression
  • Insomnia
  • Anxiety, hyperactivity, restlessness
  • Body Odor
  • Constipation
  • Muscle spasms, twitches, soreness
  • Difficulty swallowing
  • Impaired memory or cognitive function
  • Back aches
  • Headaches
  • Chest tightness and difficulty breathing
  • Menstrual pain or irregularities
  • Heart palpitations
  • High blood pressure
  • Extreme fatigue
  • Seizures
  • Osteoporosis

(Sources here, here, and here)

What Gives? Why Are We Magnesium Deficient?

Why are so many people lacking in magnesium these days?

Unlike our ancestors, our water no longer comes from streams, rivers, or springs. We get our water from the tap, from filters, or from pre-bottled water. All the ‘bad stuff’ is taken out (even though lots of bad stuff is left in tap water!), but this means most of the ‘good stuff’ is removed as well. This even happens with bottled water and filtered water. Unfortunately, the vast majority of the minerals our bodies require are filtered out, leaving us far more susceptible to problems like headaches, fatigue, insomnia, and even morning sickness in pregnant women!

Add to this the fact that our soil has been raped by modern industrial agriculture, stripping it of its rich mineral content, leaving our food with fewer nutrients than what our ancestors consumed.

Help! How Do I Get More Magnesium?

Here’s how to boost your magnesium intake and reverse those symptoms caused by a magnesium deficiency:

Swiss Chard in our Garden1. Eat lots of organic green vegetables. The chlorophyll in green veggies contains magnesium. But you want to make sure you’re eating local and/or organic produce! Organic produce has been shown to contain up to 40% more nutrients than conventional! (Source: Worthington , Virginia . “Nutritional Quality of Organic Versus Conventional Fruits, Vegetables, and Grains.” The Journal of Alternative and Complementary Medicine. Vol. 7, 2. 2001.) Stock up on spinach, kale, chard, seaweed, and other leafy greens.

2. Eat whole grains in sourdough form. Whole grains are a great source of magnesium and other vital nutrients and minerals, but they must be properly prepared in order for your body to assimilate all the nutrients and digest them well. You can soak or sprout your grains, or you can ferment them with a traditional sourdough process. Reading about this process in the Vintage Remedies Guide to Bread was fascinating! The fermentation process of traditional sourdough reduces the overall gluten content and makes the vitamins, minerals, and other nutrients in the grains far more bio-available.

3. Consume other whole foods rich in magnesium. This includes bone broths, unrefined sea salt, whole grains (see above), nuts, and seeds.

4. Avoid alcohol and caffeine. While I do enjoy a draft cider or a good cup of dark roast coffee every once in a while, alcohol and coffee (caffeine in general) are appetite suppressants and they deplete magnesium in your body. If you are dealing with any of the symptoms listed above, cut out coffee and alcohol completely for at least a few weeks as you restore your magnesium levels.

5. Stay away from sugar! For every molecule of sugar you consume, it requires 54 molecules of magnesium to process it! Basically, sugar leaches vitamins and minerals from your body, including magnesium. So back away from the soda, sugary drinks, candy, baked goods, and processed packaged foods (most of them have lots of hidden sugar – like salad dressings and pasta sauces. Read the labels!)

6. Heal your gut. Fermented foods and drinks, as well as high quality probiotic supplements, can help restore the balance of beneficial bacteria in your gut, allowing your body to actually absorb more of the magnesium you consume.

7. Drink a magnesium citrate powder in water. Brands like Natural Vitality’s Natural Calm or MagnaCalm are great supplements. But they are meant to be just that – a supplement to a healthy diet. Don’t think of it as a magic elixir, but it can definitely help restore your magnesium levels, leaving you more calm and, ahem, regular.

Transdermal Magnesium Therapy8. Transdermal magnesium therapy. This has been revolutionary for me. It’s probably my favorite way to boost my magnesium levels and not stink at the same time. Transdermal magnesium therapy is a fantastic natural deodorant and is completely chemical free! Look for more info on natural deodorants soon. But I highly recommend you start with this. Take 1/2 c. of magnesium flakes and mix with 1/2 c. warm filtered water in a small spray bottle. Spray on your stomach 1-5 times daily. You’ll want to start with just once a day at first and work your way up. Too much magnesium all at once tends to have a laxative effect on the body! You could also toss those flakes (or Epsom salts – otherwise known as hydrated magnesium sulfate) into a bath (just make sure you shower/bathe in filtered water).

9. Soak up the sun. You might remember that I don’t wear sunscreen unless I’m outside for very long periods of time in an area where the sun is stronger than my body is used to (i.e. a vacation at the beach). Sun exposure is actually your main source of vitamin D, which is essential for magnesium absorption. Studies have even shown that vitamin D containing supplements like cod liver oil, while they are fantastic supplements to take on a regular basis, won’t help you nearly as much as sunlight will in the area of magnesium absorption.

Do you deal with any symptoms related to a magnesium deficiency? How do you plan to combat it?

This post is shared on Your Green Resource, Fight Back Friday, Freaky Friday

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  1. Renee

    July 23, 2012 at 10:05 am

    Lori, I read online that some pregnant women have morning sickness due to a magnesium deficiency, have you heard anything like that about it? I had terrible morning sickness when I was pregnant and I want to avoid it next time!

  2. Renee

    July 23, 2012 at 10:07 am

    Nevermind…I skimmed this the first time and missed your comment on pregnant women ;)

    1. Lori Winter

      July 23, 2012 at 10:15 am

      Yes! I was just going to link you to the article in case you missed it in the post. I found that fascinating and definitely want to increase my magnesium stores before I get pregnant. A friend also recommended doing a good herbal liver/kidney detox before getting pregnant to avoid morning sickness.

      1. Regina

        July 7, 2014 at 5:46 am

        Can I give magnesium supplements to my children? If you take the pills is it necessary to eat with it? I know some foods help with digestion of minerals.

  3. ben

    July 23, 2012 at 10:44 am

    I love that you consider it nerdy to NOT enjoy a good batman movie. I remember when it was nerdy to not care about your health and only care about the newest superhero adventure. Haha! Oh, how things have changed….

  4. Kelly

    July 23, 2012 at 4:25 pm

    I’m guessing I know the answer to this question already, but would like clarification. Is the reason to use filtered water for bathing to keep out other impurities? Would it matter that all other non magnesium baths are not in filtered water?

    I’m waiting for results for a heavy metals load test my naturopath ordered. Not that it’ll show mag levels, but curious none the less.

    1. Lori Winter

      July 25, 2012 at 4:30 pm

      Hi Kelly,
      You’re right – tap water contains loads of toxic chemicals like fluoride, chlorine, and traces of medications. I highly recommend not only drinking filtered water, but showering and bathing in filtered water! Your skin absorbs everything you put on it (or soak in). So yes, it does matter for even non-magnesium baths. Plus, when you shower, the steam is inhaled and sent straight to your brain. You could make the the argument that showering in tap water is even worse than drinking it!
      I’m curious myself to have a heavy metals test done. Here’s to a good detox! ;)

      1. Sandy

        December 10, 2012 at 1:54 am

        Hi Lori. So how does one shower/bath in filtered water. I don’t drink tap water. Do you have a filter on the shower head/tap ?????? Curius

        1. watt d fark

          January 23, 2013 at 1:59 pm

          filtered shower heads can be bought at home depot

      2. Niella

        April 4, 2013 at 8:18 pm

        Is there are a particular shower head you recommend, Lori?

        Thank you for sharing this!

        1. Niella

          April 4, 2013 at 8:19 pm

          *Is there a

      3. Harley

        October 21, 2014 at 5:06 pm

        Hi Lori. I just read your article and I thought it was very helpful. I do however have a problem about what you said in your comment about toxic chemicals in water such as fluoride. Fluoride is actually really good for your teeth. As a recent graduate from dental school, we talked about how fluoride in city water, in the recommended concentration is a good way to get the fluoride you need that you might not be getting elsewhere, or for people in lower socioeconomic populations. The levels of fluoride provided through controlled water fluoridation are so low that there is NO DANGER that an individual will ingest an acutely toxic quantity of fluoride in water. A lot of bottled water actually removes the fluoride through the distillation process, and fluoride is actually the primary weapon used to slow demineralization and enhance remineralization of tooth surfaces, controlling the process of cavities.

        1. imagine7generations

          December 9, 2015 at 2:14 pm

          pharma educates pharma schools. look up Russel blaylock M.D. to learn the truth about flouride

        2. No Fluorine!

          February 7, 2016 at 9:24 am

          OMG! The dental industry has been running on empty for decades, worshiping a study done by an old man on teeth extracted from dead bodies and dipping them in a fluoride solution which purportedly saved only ONE tooth surface in an entire mouth. I had arguments with a professional for years over this. He thought it to be pseudoscience to look into the detriments of fluorine in the water supply. You should spend a lot of time researching what you are taught and NOT accept it as gospel. The fluorine in tap water is the byproduct of nuclear reactors or fertilizer plants. It is not a natural form of fluorine at all. That would be Calcium Fluoride, not the deadly Sodium Fluoride. However, you’d better not pipe up in a dental profession class or you will be tarred and feathered. They are scared to death to admit that fluorine is extremely toxic and not to be taken internally as a food supplement. The house of cards would collapse. I have a sibling suffering from many ailments having been told by M.D.s and D.D.S. to take fluorine supplements. She gave her children fluoride vitamins and even fluoride baby water. One child became schizophrenic when he hit college. She has lost sensation in her nerve endings and brittle bone syndrome has caused her to suffer amputations in her legs. You have been DUPED, my friend, or you are a shill from the fluoride industry to lurk on sites ready to post misleading and dangerous information.

  5. Beverly

    July 23, 2012 at 7:22 pm

    Thanks for this article, Lori! I too am interested in learning more about Magnesium, since I have had problems with my feet cramping up :(. I have felt better after soaking in Epsom Salts, but haven’t tried a whole alot of other ways to increase my Magnesium. I have heard that Blackstrap Molasses is also a good source of Magnesium, was wondering if you heard that?

    I did want to mention that, like whole grains, the dark leafy greens need to also be prepared properly (cooked) to remove the oxalic acid which can cause a Magnesium deficiency.

    Also, I thought that getting high amounts of Vitamin D increases Magnesium requirements?

    Sorry for throwing all these questions at you at once, but I’d love to hear more of what you’ve learned about Magnesium!

    1. Lori Winter

      July 25, 2012 at 4:43 pm

      Hi Beverly!
      I have heard that Blackstrap Molasses can be a good source of many nutrients, magnesium included. It does, of course, have a higher glycemic index that other foods, but it could definitely be helpful for you. For muscle cramps specifically, you could also look into boosting your potassium levels with apple cider vinegar, avocados, sweet potatoes, and bananas.
      Thanks for the reminder about the greens. I usually end up eating a balance between raw and cooked greens (I do this with most veggies).
      With vitamin D, magnesium is required to utilize fat soluble activators (like vitamin D), so it stands to reason that getting more vitamin D does require more magnesium, but a vitamin D deficiency can actually inhibit magnesium absorption. So they work hand in hand and it’s important to boost your stores of both those minerals/vitamins for overall health.
      Thanks for joining the conversation!

      1. Bev

        February 14, 2013 at 8:20 pm

        For the transdermal application, can you use Epsom Salts instead of the flakes?

      2. Kelly

        August 11, 2013 at 11:29 pm

        Lori — 2 tablespoons of molasses has twice the amount of potassium as potatoes. :)

    2. 'Becca

      July 30, 2012 at 12:15 pm

      Beverly, check whether you may be getting an excess of Vitamin B1 from supplements or your diet. I was once stricken with unusually bad muscle spasms that felt different from anything I’d been having and had started suddenly, and my chiropractor helped me make the connection to my having started taking a B-complex supplement that had something like 15 times the Daily Value of B1. It’s possible to get too much, and some people are more sensitive to it than others. I had been following my midwife’s recommendation to take B6 and B12 to prevent PMS; now I take those individually instead of in a B-complex pill.

      1. Kelly

        August 11, 2013 at 11:28 pm

        If you were taking a b-complex, how did you determine your spasms were caused by an ‘excess’ of thiamine, and not one of the other ‘b’s? It could’ve been due to b12, or folate, both of which deplete potassium…

        ???

  6. Tina

    July 24, 2012 at 1:49 pm

    Is there some kind of magnesium pill or something that you can consume regularly? How much magnesium should one consume?

    1. Lori Winter

      July 25, 2012 at 4:51 pm

      The Weston A. Price Foundation recommends supplementing with about 3-10 mg per pound of body weight for magnesium. There are certainly magnesium capsules you can purchase, but aside from questionable quality and the presence of other fillers and preservatives, I don’t typically advocate the ‘pill for every ill’ mentality. I believe any health issue should be dealt with in a holistic manner, evaluating the root cause of the problem. That’s why I recommend boosting your magnesium intake with whole foods and transdermal therapy, as well as changing any dietary or lifestyle habits that could be blocking magnesium absorption, before looking to other supplements. Hope that helps! :)

      1. Tina

        July 26, 2012 at 2:40 pm

        yes, it does. thank you!

        i agree, i have changed my diet very strictly so that i am getting the stuff i need, while avoiding the things that are terrible for my body.

        this is for my mom. she has almost all those symptoms and isn’t really a healthy fanatic like me! :)

        thanks bunches!

        1. Lori Winter

          July 26, 2012 at 2:59 pm

          Aha – yes I know how that sort of thing goes! I would see if she is open to the magnesium citrate powder as well as the magnesium flakes in a bath once or twice a week. Many times the magnesium is utilized better by the body when it is absorbed through the skin rather than through the digestive tract.

          1. Tina

            December 21, 2012 at 7:49 pm

            i noticed the brand of flakes you used, ancient minerals. i’m looking to use magnesium to help with my severe acne. i have multiple symptoms for magnesium deficiency and wanted to get your opinion on using this product: http://www.amazon.com/Ancient-Minerals-Ultra-Pure-Magnesium/dp/B001AD0HL8

            it’s the same brand and i would think it would be safe to use on either my face or back?

  7. Sandra Dunbar

    July 26, 2012 at 9:14 am

    I have mitral valve prolapse syndrome. (heart murmur, scoliosis, leg cramps, etc. ) Can magnesium intake help with that?

    1. Lori Winter

      July 26, 2012 at 1:48 pm

      I personally believe most people are magnesium deficient and boosting your levels and your absorption ability could absolutely help with things like heart health and leg cramps. However – . It is generally accepted that experimenting with magnesium supplementation on your own is safe though. I would try the options above, listen to your body, and see if it makes a difference.
      I would also personally recommend a good chiropractor if you don’t already have one! :)

  8. 'Becca

    July 30, 2012 at 12:11 pm

    Amen! I used to have terrible migraines triggered by neck and shoulder muscle tension. I have made a number of changes to recover, one of which is taking a magnesium tablet every time I feel a headache coming on, as well as a couple of times a week routinely and an extra one any time I am constipated. I also have increased magnesium-rich foods in my diet, but I appreciate the convenience of the tablets.

    I hadn’t heard of transdermal magnesium therapy. Interesting!! I sometimes soak sore feet in warm water with Epsom salts and have noticed several times that this seemed to help relieve a headache, but I thought it was just the relaxing effect!

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  10. annie @ montanasolarcreations

    August 3, 2012 at 10:27 am

    My mom just gave me an article to read about magnesium deficiency causing migraine headaches (which I unfortunately get and trying to figure out cause/natural remedies). I was fascinated and then saw your post- so informative and fascinating, thank you for sharing this!

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  12. Heath McAllister

    August 7, 2012 at 12:55 pm

    Hi Lori, I really appreciate the information in your article. Question for you: do you know the citation or source for the statement that it takes 54 molecules of magnesium to process each molecule of sugar? Just curious. Thanks!

    1. Kira

      September 9, 2012 at 9:36 pm

      I was wondering the same thing as Heath!

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  14. Dana

    September 9, 2012 at 8:21 pm

    Hey Lori, I assume you live in middle tn from some of your posts, where can you buy magnesium flakes for the transdermal therapy? I’ve never seen them in any stores that i can thnk of… thanks

    1. Lori Winter

      December 17, 2012 at 7:04 pm

      Hi Dana! I haven’t seen them in stores around here either. I bought mine from amazon.com (http://www.amazon.com/gp/product/B005F1ATJQ/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B005F1ATJQ&linkCode=as2&tag=laurelo-20)

  15. lelo

    November 3, 2012 at 11:57 am

    Hi Lori is it safe to take salt bath when pregnant? I struggle with migraines.

    1. Lori Winter

      December 17, 2012 at 7:05 pm

      Hi there! As far as I know, there are no contraindications with magnesium and pregnancy.

      1. Kell Arellano

        January 21, 2014 at 11:35 pm

        Magnesium Oxide (per IV) is often used in preterm labor to stop contractions. You should check with your OB doc before popping any commercial vitamins however.

  16. Ally Porwal

    December 10, 2012 at 6:09 am

    Hi there,

    Great article, really concise and something I will get certain clients to read. I plan on supplementing with magnesium in the new year to my bring levels up.

    Would a fast resting heart rate be another sign of deficiency? Mine varies, when I’m feeling great its in the low 60s but its often around 75-80 at the moment. My guess is that my heavy training and far from perfect diet have left me with a deficiency, which manifests itself in the form of rapid heart rate, occasional insomnia and bad dryness in certain exposed parts of my skin.

    Is the rapid heart rate a potential sign of deficiency?

    Cheers.

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  18. Ellen Miller

    December 31, 2012 at 10:04 pm

    Thank you so much for this informative post! I had been tormented for weeks by twitching eyes (almost affecting my vision) and was told by my eye doctor (young & new) that my eyes were fine and not to worry. Then a week later my brother-in-law told me he had the problem once and was told by his eye doctor (seasoned with many years’ experience) to take magnesium. I bought a magnesium supplement and my twitching stopped within an hour! Amazing! Your post is an excellent reference on supplementing in more natural ways. I had no idea my issues of fatigue and leg cramps at night could be related to the deficiency. Life changing information! Can’t wait to have a salad with sea salt & sunflower seeds and a sourdough roll, in the sunshine…followed up by a bath! lol

    1. pat dodd

      May 1, 2013 at 11:14 am

      I have been experiencing leg twitching in my calfs and also a internal tremor in arms, appears to be coming from muscle, and feeling very fatigued, I wondered if you experienced any of this and should I try magnesium

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  20. Virginia Mouzourakis

    January 29, 2013 at 11:57 pm

    My sister went hosptal tonight test said low mag help need to know more dr said it is causing trouble with her heart she already has a pace maker all e mails welcome

  21. murk

    February 10, 2013 at 2:08 am

    So…What your saying is that we need to invent Magnesium infused coffee?

  22. Jenny Leo

    March 22, 2013 at 1:41 am

    Wow ta heaps Lori! So informative-I suffer migraines and heard a whisper about magnesium-so researched and found you- am so making the spinach and Quinoa awesome!!

  23. Pat Schultz

    May 7, 2013 at 8:35 pm

    Thank God for Google! Researching my symptoms has been a process of elimination…I am a Type 2, 62 year-old female who’s recently (for 3 months, actually) experienced: leg cramps while sleeping coupled with insomnia, weak & sore muscles, back pain, dramatic shifting of lower teeth, frequent headaches, and 24-7 anxiety. I’ve also had a couple of ‘public’ crying spells; I can’t seem to focus on a task and plead guilty to ‘brain fog’. I often feel unable to cope. I have not been eating many green leafy veggies and drink coffee every AM. I’m about to launch my own ‘re-do’ and see if symptoms fade, thanks to your post. We get caught up in the craziness of daily living and forget the intricacies of our wonderful bodies!

  24. Denise

    May 12, 2013 at 12:17 am

    Hi, Have you ever tried Prill beads… Magnesium Oxide… I have ordered some and I am looking forward to trying them. I have quite a bit of grey hair and some of the hair is grey and frizzy, very different to my normal hair…
    I have done hours and hours of research and found greying hair can be your body producing hydrogen peroxide and therefore taking the colour of hair. I put this down to I am too acid.
    I have been buying Reverse Osmosis water for the last 2 years and am reseaching buying a water filter and discovered that the RO water is acidic… I have also noticed that in the last 2 years my eyesight has not been so good before that it was 20/20…
    Prill apparently aklalizes water to about 8ph, and does it with Magnesium Oxide stones… So I am going to give it a go to neutralize my body acid and hopefully help my hair and eyes…
    I am going to buy a water filter as well to remove the toxins from the tap water, and ditch buying the RO water.
    I have a book by Adelle Davis written in the 50’s and she stated back then that most people are Magnesium deficient…
    Also watch this, it is very interesting, what other deficiencies we can get from Magnesium deficiency…
    http://www.youtube.com/watch?v=3wtUn1gWgaw

  25. FRANSEL

    August 27, 2013 at 3:10 am

    Can magnesium oxide 375mg with titanium dioxide color cause anxiety and aggression in an autistic adult? My son became assaultive after taking it for 6 days. Thank you for any insight you can provide.

    1. vicky

      July 22, 2014 at 5:10 am

      Please give your son magnesium citrate ,don’t give him magnesium oxide because it doesn’t get absorb in the body, the best magnesium is called natural vitality calm,is sold in American and you can order it online at iherb.com,all the best

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