The silent deficiency: 7 signs you’re not getting enough magnesium

What tiny (but mighty) mineral serves as a cornerstone for a healthier, more balanced life? Magnesium. But the irony is this: most of us don’t get enough. Dubbed the “miracle mineral,” magnesium supports countless processes in the body. Without adequate levels, a cascade of health issues arises. Think PMS, muscle cramps, fatigue, headaches, and more. Fortunately, adding this essential mineral is a low-lift solution! In fact, it could be the key to upleveling your health.

Although we live in a world where stress, poor diet, and soil depletion contribute to magnesium deficiency, simple dietary changes and mindful supplementation can help us reclaim this vital mineral. By making conscious choices, such as including magnesium-rich foods in our meals and reducing ultra-processed food intake, we can mitigate the effects of these modern challenges and restore balance to our bodies.

With that in mind, we’re uncovering how to spot a magnesium deficiency, why it happens, and how to increase your intake—naturally.

What are signs you’re magnesium deficient?

1. Muscle cramps and twitches. If you frequently experience muscle cramps, spasms, or twitches, it could be due to a lack of magnesium. This mineral plays a key role in muscle relaxation and nerve function. Without enough, muscles can contract involuntarily, causing discomfort and pain.

2. Fatigue and low energy. Magnesium is essential for energy production, so feeling unusually tired or sluggish might signal a deficiency. If your body doesn’t have adequate magnesium, it can’t produce or store energy effectively, leaving you feeling drained even after a full night's sleep.

3. Anxiety and mood changes. Magnesium impacts the production of neurotransmitters—like serotonin—that regulate mood. Low levels can contribute to increased feelings of anxiety, irritability, or mood swings. If you've been feeling on edge or overly emotional, magnesium could be a factor.

4. Poor sleep. Struggling with sleep? Magnesium helps activate the parasympathetic nervous system, which calms your body down and promotes restful sleep. When you're deficient, falling or staying asleep can be challenging, leading to a cycle of fatigue and stress.

5. Headaches or migraines. Magnesium deficiency is linked to headaches and migraines, which often occur due to muscle tension and blood flow issues. If you frequently suffer from these, boosting your magnesium levels may help ease the intensity or frequency!

6. Irregular heartbeat. Since magnesium helps regulate muscle and nerve function, it’s also crucial for your heart health. A deficiency can lead to irregular heartbeats, which might feel like a fluttering or skipped beat and, over time, can contribute to more serious heart conditions.

7. Worsened PMS. Magnesium plays a crucial role in regulating hormonal balance, which is essential for a healthy menstrual cycle. Low magnesium levels can lead to increased inflammation and hormonal imbalances, potentially resulting in irregular periods or exacerbating premenstrual symptoms.

Food sources of magnesium

What’s one of the best ways to boost your magnesium intake? Eating magnesium-rich foods. Here’s what to add to your grocery list:

🥬 Leafy greens: Spinach, kale, and Swiss chard are magnesium powerhouses, offering a rich source with a host of other vitamins and minerals. Try our shrimp kale caesar salad for a magnesium-rich lunch.

🌰 Nuts and seeds: Almonds, cashews, pumpkin seeds, and chia seeds pack a magnesium punch. Seed cycling can provide a substantial amount of your daily needs!

🍚 Whole grains: Brown rice, quinoa, and 100% whole-wheat products contain magnesium as well as fiber, which supports gut health. Begin your day with these overnight oats to kickstart your magnesium needs.

🫘 Legumes: Lentils, chickpeas, and black beans are excellent sources of magnesium and provide plant-based protein and fiber. Curry spiced butternut squash soup, anyone?

🐟 Fish: Fatty fish, like salmon and mackerel, are magnesium-rich and provide essential omega-3 fatty acids that benefit heart health. Delicious for breakfast, lunch, or dinner, we love this egg and salmon tartine.

🥑 Avocado: This creamy fruit not only offers healthy fats but also magnesium, making it a great addition to any meal or snack. Nosh on these sriracha salmon stuffed avocados!

🍫 Dark chocolate: Good news for chocolate lovers—dark chocolate is a satisfying way to get magnesium (but look for varieties with at least 70% cocoa). Sweet tooth, satisfied with this chocolate coconut crunch bark.

Why does magnesium deficiency happen?

First, soil depletion. Over the years, modern farming practices have depleted magnesium in soil, which means even healthy foods have less of this essential mineral than they did in the past. Second, stress. To no surprise, chronic stress leads to higher excretion of magnesium through urine. In turn, prolonged stress can drain your body’s magnesium stores. Third, dietary choices. Diets high in caffeine, sugar, and alcohol can interfere with absorption. Last but not least, digestive conditions. Conditions like Crohn's disease, celiac disease, or other gastrointestinal issues can impair absorption, making it harder for the body to retain magnesium.

How to get enough magnesium 

Along with minimizing ultra-processed foods and stimulants (like caffeine), high quality magnesium supplements do the trick. Say hello to beeyavibe! With three bioavailable forms of magnesium—to support optimal absorption—beeyavibe is here to support everything from muscle pains and brain fog to digestive woes and PMS. Our professional-grade magnesium is doctor-approved and rigorously tested for quality and precision. Sip your way to better vibes with these magnesium-infused mocktails.

As always, consult with a healthcare professional before starting any supplement.

From supporting your muscles to calming your mind, magnesium packs a powerful punch. If you’re experiencing symptoms of deficiency, try adding more magnesium-rich foods to your diet (or talk to your healthcare provider about possible supplementation!). Replenishing your magnesium levels could be the key to better sleep, more energy, and a balanced body.