14 Warning Signs of Low Magnesium Levels and What to Do About It (Science Based)

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Magnesium helps calcium absorb into bones.
Long-term deficiency weakens bones and increases fracture risk.

13. Muscle Weakness

Low magnesium can interfere with nerve signals and muscle energy — causing weakness or reduced physical performance.

14. High Stress and Poor Mood

Magnesium is essential for serotonin regulation.
Deficiency can cause mood swings, depression-like symptoms, or low motivation.

🔬 Why Magnesium Deficiency Is So Common

Modern lifestyles reduce magnesium levels because of:

  • Stress

  • Increasing consumption of processed foods

  • Low mineral content in soil

  • Alcohol

  • Certain medications (diuretics, PPIs, antibiotics)

🥦 How to Increase Magnesium (Science-Based)

1. Eat Magnesium-Rich Foods

  • Spinach

  • Avocado

  • Almonds

  • Cashews

  • Pumpkin seeds

  • Dark chocolate

  • Legumes

  • Whole grains

2. Consider Magnesium Supplements

Most effective forms:

  • Magnesium glycinate (best for sleep and anxiety)

  • Magnesium citrate (best for digestion)

  • Magnesium malate (best for energy)

Always check with a doctor if you have kidney problems.

3. Reduce Factors That Drain Magnesium

  • Lower sugar intake

  • Reduce alcohol

  • Avoid excessive caffeine

  • Manage stress

✅ When to See a Doctor