How to Tell if You Are Low in Magnesium

Co-authored by Jurdy Dugdale, RN

Updated: March 29, 2019

Explore this Article Diagnosing Low Magnesium Correcting Your Diet Improving Your Magnesium Absorption Ask a Question Related Articles References

While clinical magnesium deficiency isn't extremely common, the average person only gets a little over half of the magnesium their bodies need. In fact, one study concluded that 10 out of 11 women who were otherwise healthy had low magnesium levels. Even if you're fairly healthy and active, you may not be getting enough magnesium. However, it can be hard to tell if you need more magnesium unless you know the signs.[1]

Diagnosing Low Magnesium

  1. 1
    Identify possible symptoms of low magnesium. Symptoms of low magnesium include fatigue, anxiety, loss of appetite, muscle weakness, memory problems, and nausea. If you have extremely low magnesium along with other health problems, you may notice more serious symptoms, such as tremors, difficulty swallowing, or a rapid or irregular heartbeat.[2]
    • If your symptoms are more severe, or if they prevent you from doing your usual daily activities, seek medical attention as soon as possible.
  2. 2
    Check your energy level. If you are low in magnesium, one of the main symptoms is a feeling of tiredness all the time. If you get a good night's sleep and still find that you're tired when you wake up in the morning, low magnesium may be to blame.[3]
    • There are many reasons for feeling tired, so make sure you've eliminated any other reason for your low energy as much as possible. For example, if you only got 4 hours of sleep last night, it would be natural for you to still feel tired the next day. You may be low in magnesium or you may not.
    • Deficiencies of other nutrients, including vitamin B12 and iron, can also cause tireless or fatigue. There are also other medical conditions that can cause tiredness, including diabetes and inflammatory bowel disease (IBD).[4]
  3. 3
    Evaluate related symptoms carefully. There are many symptoms of low magnesium. Unfortunately, a lot of these symptoms, such as anxiety, irritability, memory problems, and muscle weakness, are also symptoms of other conditions or problems.[5]
    • As with your energy level, carefully eliminate any other reason you're experiencing these symptoms to the fullest extent possible. For example, you may be anxious or irritable because you have a significant project due for work or school that you're worried about. That might not have anything to do with your magnesium levels.
    • These symptoms may also signal more serious conditions that you should have checked out by your doctor. For example, anxiety may be caused by heart disease, diabetes, respiratory disorders (such as asthma), or irritable bowel syndrome.[6]
  4. 4
    Identify stressors in your life. If you are currently under a lot of stress, your body's response to that stress can result in an interruption in your body's ability to absorb magnesium efficiently. Even if you consume enough magnesium through food, your levels still may be lower when you are under significant stress.[7]
    • Trying to lower stress is often easier said than done. But if you can identify the things that are causing you stress, you may be able to recognize them and help contain your reaction to them.
  5. 5
    Ask your doctor to check your magnesium levels. If you've eliminated as many other causes for your symptoms as possible, and are still concerned that your magnesium levels are low, your doctor can perform a blood test.[8]
    • There is little risk to a blood test, apart from a slight prick when the needle is inserted. Once the blood is taken, it typically must be sent to a lab for processing.
    • Normal blood magnesium levels are between 1.7 to 2.2 mg/dL (0.85 to 1.10 mmol/L). Some labs use different ranges. Your doctor will go over your specific test results with you and tell you what they mean.
    • Low magnesium can be a symptom of some serious health conditions, including cirrhosis of the liver, pancreatitis, or ulcerative colitis. If your tests show low magnesium, your doctor may want to perform additional tests.
  6. 6
    Talk to your doctor about chronic health conditions. There are many chronic health conditions, including diabetes and irritable bowel syndrome, that can decrease your body's ability to absorb magnesium, leading to lower levels of the mineral in your body.[9]
    • Magnesium is absorbed in the colon and small intestine. If you have a medical condition that impacts either of these organs, or if you had a previous condition that caused damage to your colon or small intestine, you are at higher risk for developing a magnesium deficiency.
    • There are also a number of disorders and health conditions that may contribute to low levels of magnesium, including depression, fibromyalgia, chronic migraines, and even premenstrual syndrome. If you have 1 of these conditions, you may be at risk of having low levels of magnesium.
  7. 7
    Evaluate the intensity of your activity. Athletes who participate in intense physical activity are at risk for magnesium deficiency, but only when they have been exerting themselves for a long period of time, such as during a triathlon or marathon. While you only lose approximately 15 mg of magnesium through sweat in an average day, your losses would be more significant if you sweat more often – whether due to high-intensity activity or significant periods of time outdoors in high heat and humidity.[10]
    • An athlete who is participating in a long event, such as a marathon or triathlon, would be a good candidate for a magnesium supplement, provided they aren't doing anything else that inhibits their body's absorption of magnesium. However, most of the time a balanced diet it enough to keep their magnesium levels in check.

Correcting Your Diet

  1. 1
    Keep a food diary for a week or longer. The recommended daily intake of magnesium is 410 to 420 mg for male adults and 320 to 360 mg for female adults, depending on your age and whether you are pregnant or lactating.[11] The only way to properly evaluate exactly what you're consuming and determine if you are getting enough magnesium is to write down everything you eat, immediately after you eat it.
    • Make sure to measure out your portions so you know how much you are consuming. If you don't have scales or measuring cups handy, you can estimate the size of your portion.[12]
    • Typically, a slightly low magnesium level can be corrected simply by making adjustments to your diet. You shouldn't need to take a supplement or visit your doctor for more targeted treatment.
    • Record your intake of other nutrients as well. There are food diary apps that will provide this nutritional information for you so you don't have to look it up for everything you eat. You may want to take a multi-vitamin if you are consistently low in several nutrients.
  2. 2
    Eat more organic leafy greens. Leafy greens are magnesium-rich foods, and the organic varieties are grown in clean, mineral-rich soil. They have the highest magnesium content. You can eat them raw, or steam them before eating. Avoid frozen or canned greens, as they lost most of their mineral content during processing.[13]
    • Spinach and Swiss chard are good sources of magnesium. Steaming them removes oxalic acid, which interferes with your body's absorption of magnesium.
  3. 3
    Have raw nuts and seeds for a snack. Instead of potato chips or other processed snack food, grab a handful of almonds or cashews to snack on. These nuts not only pack a protein punch, they are also rich in magnesium.[14]
    • You can buy nuts in bulk and then put small amounts in individual containers for snacking to save some money. Keep in mind that the more the food is packaged, the more you'll pay for it.
    • For the highest magnesium content, get raw nuts and seeds, not those that have been roasted. Check the packaging to ensure that you are getting nuts and seeds with the highest possible amount of magnesium.
  4. 4
    Soak raw beans and grains before cooking. Beans and grains have high concentrations of phytic acid, which interferes with magnesium absorption. By soaking, you remove the phytic acid so you can consume and absorb the magnesium.[15]
    • Generally, you want to soak your beans and grains for at least 12 hours. After that, you can eat them. If you want to soak them until they sprout, you'll have to leave them in water for longer. You should still change the water every 12 hours.[16]
  5. 5
    Have dark chocolate when you want something sweet. Dark chocolate is not only decadent and delicious, but 1 small square packs 95 mg of magnesium. Migraines are linked to low magnesium levels, and also may be alleviated by consuming dark chocolate.[17]
    • If you have low magnesium, you may want to invest in "emergency" dark chocolate. Place it somewhere handy (where it won't melt) and eat a square if you start to feel achy or lethargic – if your symptoms are the result of low magnesium levels, it might help.
  6. 6
    Avoid refined and processed foods. Magnesium is removed through the processing of many foods that are normally natural sources of the mineral for your body. The more unprocessed, organic foods you eat, the more magnesium you'll get in your diet.[18]
    • If you can't stay away from processed foods completely, try to eat at least one fresh meal a day. You can also snack on bananas or raw nuts and seeds to supplement your magnesium intake.

Improving Your Magnesium Absorption

  1. 1
    Avoid any diuretics, including coffee and soft drinks. Diuretics cause your body to pass magnesium in waste rather than absorbing it. If you have already determined that you're not getting enough magnesium, you need to make sure you absorb as much of it as you can.[19]
    • You also want to avoid any over-the-counter medications that have a diuretic effect, including "water pills" normally taken to lower blood pressure or reduce bloating. Read the labels on any over-the-counter medication you take carefully and see a doctor if you're taking an over-the-counter medication regularly to treat the same problem.
  2. 2
    Reduce your intake of alcoholic beverages. Alcohol is a diuretic, but it also has other components that further reduce your body's absorption of magnesium. While a drink or 2 in moderation is typically okay, you may want to abstain if you have low magnesium levels – at least until your magnesium intake is adequate.[20]
    • Red wine is 1 of the few alcoholic beverages that contains a significant amount of magnesium, so opt for a glass of red wine if you plan to have a drink.
  3. 3
    Talk to your doctor about adjusting medications. There are many antacids, corticosteroids, oral contraceptives, and blood pressure drugs that actively deplete your body's store of magnesium. If you're already low in magnesium, ask your doctor if you can switch to another medication that doesn't have this effect.[21]
    • If another medication wouldn't be sufficient to treat your condition, you might consider taking a magnesium supplement to offset the depletion caused by the medication.
  4. 4
    Increase consumption of other electrolytes. If you determine you are low in magnesium, you are likely also low in other electrolytes, such as calcium and potassium. These fellow electrolytes can help increase your body's absorption of magnesium.[22]
    • Look for foods that have multiple electrolytes. For example, bananas are a good source of both magnesium and potassium.[23]
  5. 5
    Include other vitamins that assist in magnesium absorption. Vitamins B6 and D in particular are essential to ensure adequate absorption of magnesium, whether from food sources or from supplements. If you consume more magnesium without addressing potential absorption issues, your magnesium levels won't change much.[24]
    • If you are a vegan or vegetarian, you may have trouble consuming adequate amounts of B6 and D. Consider taking a supplement for these vitamins as well.

Community Q&A

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    • If you want to test your magnesium levels, you can buy a home test kit online. Search for a "Magnesium RBC test" (red blood cell test), which may provide an earlier indicator of magnesium deficiency than a regular blood test.[25]
    • If your magnesium levels still seem low after making changes to your diet, or if your symptoms have not improved, start taking a magnesium supplement regularly and consistently.[26]


    • Consult your doctor before you take a magnesium supplement, so they can advise you on dosage. Magnesium supplements can cause diarrhea or intestinal upset, and could also exacerbate any intestinal issues you already have.[27]


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    Categories: Dietary Minerals

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