Magnesium deficiency? Causes, symptoms, and solutions
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Leesduur: 5 min
Did you know that a magnesium deficiency is often not visible in your blood? This is because over 95% of all magnesium in your body is stored in your tissues and bones, and only a tiny amount circulates in the blood.
This means a deficiency can go unnoticed, yet it can significantly impact your energy, muscles, and nerves. Do you find yourself feeling tired often, tense more easily, or experiencing muscle cramps? These could be signs of a magnesium deficiency.
In this article, I'll explain the associated symptoms, the main causes, and what you can do to restore your magnesium levels.
A magnesium deficiency is difficult to detect through blood tests, but can lead to symptoms such as fatigue, muscle cramps, irritability and palpitations.
Causes can often be found in diet, stress, medication, alcohol, caffeine or intestinal problems, which reduce the absorption or retention of magnesium.
Supplementation can be achieved through supplements, magnesium-rich foods, and lifestyle changes; this will improve your energy, relaxation, and recovery in both the short and long term.
Symptoms of a magnesium deficiency
Because a magnesium deficiency often develops gradually, it is difficult to recognise immediately.
The most common complaints are:
- Fatigue or low energy
- Restlessness or difficulty relaxing
- Sadness or irritability
- Concentration problems
- Muscle cramps or tremors
- Tingling or numbness in hands and feet
- Palpitations or cardiac arrhythmias (in more severe deficiency)
How often does a deficiency occur?
In the Netherlands, a true clinical deficiency (measured in blood) only occurs in about 1-2% of the population, usually in people with, for example, type 2 diabetes or long-term use of antacids. (1)
But that doesn't mean everyone else automatically gets enough magnesium. International studies show that 50–60% of adults get less magnesium than recommended . (2)(3)
Good to know : Because more than 95% of your magnesium is in your tissues and not in your blood, a blood test doesn't always reveal whether you actually have enough. You may experience symptoms due to a low magnesium level, even if everything seems normal on paper.
Main causes of magnesium deficiency
A deficiency can have several causes, such as:
- Inadequate dietary intake - Magnesium is mainly found in unprocessed products like nuts, seeds, and vegetables. Much is lost during refining (white bread, white rice) and cooking, meaning you quickly end up with insufficient intake.
- Stress - When you are stressed, your body uses more magnesium, which means you are more likely to develop a deficiency.
- Gut problems - Conditions such as IBS or leaky gut cause you to absorb less magnesium.
- Too much alcohol - Alcohol makes you urinate more, which causes you to lose extra magnesium. Your body also absorbs magnesium from your diet less effectively.
- Medication use - For example, antacids, which reduce absorption
- Caffeine - Drinks containing caffeine, such as coffee, tea, and cola, cause you to excrete more magnesium in your urine.
- Sweating a lot - During intensive exercise or sauna sessions, your body loses extra magnesium through sweat.
Step-by-step plan: How to supplement your magnesium
Fortunately, you don't have to live with a magnesium deficiency forever. Depending on how you supplement, you can sometimes notice a difference within a few days.
Below you will see the different methods listed, from the fastest to the slower approach.
1. Replenish a deficiency with supplements – With a well-absorbable supplement (such as bisglycinate or citrate), your body can quickly replenish a deficiency. You'll often notice an effect within a few days. (4)(5)(6)
2. Eat magnesium-rich foods daily – This way, you gradually replenish your magnesium reserves. This is the healthiest foundation, but you usually notice the effects later. Think of nuts and seeds (almonds, pumpkin seeds), green leafy vegetables (spinach), whole grains (oatmeal, whole wheat bread), and dark chocolate (≥70%). It's best to eat several small portions throughout the day.
3. Limit alcohol and caffeine - Limit alcohol consumption (preferably not daily) and drink no more than 2-3 cups of coffee per day. Avoid coffee after lunch, in particular. This won't work overnight, but it will help keep your caffeine supply stable in the long run.
4. Get enough sleep and relaxation (reduce stress) - Aim for 7–9 hours of sleep, consistent bedtimes, and daily relaxation (walking, breathing exercises, yoga). Also, drink plenty of water. This will help maintain your magnesium levels.
How much magnesium do you need?
The official recommendations (RDA) are:
- Adult men - 350 mg per day
- Adult women - 300 mg per day (7)
These amounts are intended for the total daily intake, so including magnesium from food and any supplements.
Note : Too much magnesium from supplements (especially inorganic forms like oxide or sulfate) can cause diarrhea and abdominal discomfort. The safe upper limit is 250 mg per day. Organic forms (such as bisglycinate or citrate) are better tolerated; often up to 400–500 mg can be taken without problems. Spread your intake throughout the day.
My personal advice
What I personally find important to note: Pay attention not only to how much magnesium you take, but also to how well your body can absorb it.
For example: Magnesium works beautifully with taurine . Taurine helps magnesium enter your cells more effectively. That's why I choose a supplement that combines the two. This way, I know my body can truly benefit from it.
I also find that timing makes a difference: If I take it during the day, it boosts my energy and concentration; in the evening, I notice more relaxation and a better night's sleep.
In short : For me, it's not about taking as much magnesium as possible, but about combining it wisely and taking it at the right time. That makes all the difference.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Radboud University Medical Center (2024, October 18). Magnesium: a forgotten mineral in the spotlight. Retrieved August 21, 2025, fromhttps://www.radboudumc.nl/en/news-items/2024/magnesium-forgotten-mineral-in-the-spotlight
- Costello, R.B., Rosanoff, A., Dai, Q., Elin, R.J., Lundstrom, J.S., Morris, E.R., Potter, S.M., ... & Zhang, Y. (2016). Perspective: The case for an evidence-based reference interval for serum magnesium: The time has come. Advances in Nutrition, 7 (6), 977–993. https://doi.org/10.3945/an.116.012765
- Workinger, J. L., Doyle, R. P., & Bortz, J. (2018). Challenges in the diagnosis of magnesium status. Nutrients, 10 (9), 1202. https://doi.org/10.3390/nu10091202
- Veronese, N., Pizzol, D., Smith, L., Dominguez, L. J., & Barbagallo, M. (2022). Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials . Nutrients, 14(3), 679. https://doi.org/10.3390/nu14030679
- Pardo, M.R., Vilar, E.G., Martín, ISM, & Martín, M.A.C. (2021). Bioavailability of magnesium food supplements: A systematic review . Nutrition, 89, 111294. https://doi.org/10.1016/j.nut.2021.111294
- Blancquaert, L., et al. (2021). Bioavailability of Magnesium Food Supplements: A Systematic Review . Journal of Functional Foods, 84, 104403. https://doi.org/10.1016/j.jff.2021.104403
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2015). Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal 2015;13(7):4186. doi:10.2903/j.efsa.2015.4186
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