Did you know that in France, 77% of women and 72% of men had a magnesium intake below the recommended levels? (Source: SU.VI.MAX Study)
Are you experiencing symptoms of magnesium deficiency ? We explain the cause of this magnesium deficiency and how to quickly regain your energy.
Key takeaways:
- Unexplained fatigue, cramps, and anxiety are the most common symptoms of a magnesium deficiency.
- Your modern diet and chronic stress are often the main cause of a deficiency.
- To prevent it, favor rich foods (green vegetables, dark chocolate, almonds) and if necessary, a food supplement.
- The effectiveness of a magnesium treatment is increased tenfold when the dietary supplement is combined with vitamin B6 for better absorption.
Why is magnesium essential?
Think of magnesium as the oil in your body's machinery. It helps you produce energy , maintains the balance of your nervous system, and allows your muscles to function properly. A true all-rounder for the body!
Think of this mineral as the conductor of your body. Our body uses it in over 300 reactions . Its main function is to transform what you eat into pure energy . Without a sufficient intake, the whole system starts to slow down.
This mineral is also a master of balance. It works in tandem with calcium for a vital function: managing the contraction and relaxation of each muscle . Here are its key roles :
- Help your muscle relax after a contraction.
- To participate in the proper transmission of nerve signals.
- Contribute to a regular and stable heart rhythm.
Now that we've seen its role, it's easier to understand why a deficiency can disrupt your well-being. Let's look at the signs of magnesium deficiency that should alert you.
The most common symptoms of a magnesium deficiency
Your body is trying to tell you something. Constant fatigue, increased nervousness, disturbed sleep , muscles that tense up for no reason, or headaches are the most common signs . We'll teach you how to recognize them.
Fatigue and lack of energy
Fatigue is often the first sign of a deficiency. It's not just a simple dip in energy, but an exhaustion that persists even after a good night's sleep. If coffee is no longer enough, your body may be lacking its primary fuel source for energy production.
Nervousness, anxiety and irritability
Severe irritability or feelings of anxiety for no apparent reason are other signs of magnesium deficiency. This mineral is key to maintaining your inner calm. When it's deficient, the nervous system can become hyperactive, leaving you on edge and reactive to the slightest stress.
Sleep disorders (difficulty falling asleep, insomnia)
Sleep disturbances such as difficulty falling asleep or waking up during the night can occur. Magnesium promotes relaxation and contributes to the production of melatonin. Without adequate levels, achieving deep, restorative sleep becomes much more difficult.
Muscle cramps, spasms and tremors
The infamous twitching eyelid is a perfect example of an involuntary muscle spasm. This phenomenon, like a nighttime calf cramp , often indicates an imbalance. Without enough magnesium to relax, your muscle remains tense . Other sensations such as dizziness, blurred vision, or a burning sensation in the limbs may also occur.
Recurring headaches and migraines
Headaches are a common side effect . According to a review of studies published in 2025 in the journal Nutrients, there is a proven link between low magnesium levels and the frequency of migraines. Adequate magnesium intake could therefore help reduce their occurrence.
Source: Maguire, D., & Veronese, N. (2025). Magnesium and Migraine. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11858643/
Only a healthcare professional can make a diagnosis. If these signs are familiar to you, more serious signs may appear with a prolonged deficiency.
What are the consequences of a prolonged magnesium deficiency?
When the deficiency develops, the warning signs change . These include palpitations, more pronounced neurological problems, and bone fragility. These symptoms warrant consulting a healthcare professional.
If the early warning signs are ignored, magnesium deficiency can worsen . The body draws on its reserves until they are depleted, and more serious problems can then arise. It's no longer a matter of simple discomfort, but rather dysfunctions affecting key systems .
Only a healthcare professional can make a diagnosis. Be alert to these signs of a potentially severe deficiency:
- Palpitations and cardiac arrhythmia: Magnesium is a regulator of heart rhythm. A prolonged deficiency can disrupt its function and cause sensations of irregular heartbeats.
- Numbness and tingling: A burning sensation, prickling, or numbness in the hands and feet may occur. These neurological signs, such as persistent dizziness or blurred vision, should not be ignored.
- General weakening: The deficiency can also impact the strength of your bones, as magnesium plays a role in regulating calcium and vitamin D, increasing the risk of osteoporosis in the long term.
It's helpful to recognize these symptoms so you can discuss them with your doctor. Now, let's explore together the causes that can lead to such a deficiency.
What are the causes of a magnesium deficiency?
Your diet is often the primary culprit , due to a less nutritious modern diet. Stress, intense exercise, or taking certain medications are also factors that can lower your magnesium levels .
The main cause of magnesium deficiency ( hypomagnesemia) is rarely a single factor. It is most often a combination of factors related to our environment and habits. Insufficient dietary intake remains the most common scenario.
In our opinion, it's easier to visualize these causes to understand how they affect our overall health and bodily function. Each factor contributes, in its own way, to the decrease in our magnesium levels.
| Category of cause | Concrete examples |
|---|---|
| Food | An unbalanced diet , low in green vegetables, legumes, and oilseeds. Intensive agriculture also depletes the soil, reducing the mineral content of food. |
| Lifestyle | Chronic stress causes an increase in magnesium excretion through urine. Intense exercise or regular alcohol consumption also depletes your reserves. |
| Health status | Certain digestive disorders can lead to intestinal malabsorption . Taking certain medications (diuretics, proton pump inhibitors) can also affect its absorption. |
Depression can also be a factor. It often influences dietary choices and lifestyle, potentially worsening a magnesium deficiency and perpetuating a vicious cycle.
Understanding these causes is the first step. Now let's see together how you can correct this deficiency in a simple and effective way.
Who is most at risk of magnesium deficiency?
While anyone can be affected, certain profiles and lifestyles significantly increase the risk of developing a deficiency. It's helpful to know if you belong to one of these categories to be particularly mindful of your intake.
Stressed individuals and those with a modern diet : This is the most common combination. Chronic stress leads to magnesium loss through urine, while a diet rich in processed foods and low in green vegetables, whole grains, and oilseeds does not compensate for these losses.
Regular athletes: Intense physical exertion increases the need for magnesium for energy production and muscle contraction. Furthermore, losses through perspiration contribute to depleting reserves.
Seniors: With age, the intestinal absorption of magnesium becomes less efficient. Combined with a sometimes less varied diet and frequent medication use, the risk of deficiency is higher.
People with certain health conditions : Chronic digestive diseases (such as Crohn's disease or celiac disease) can cause malabsorption of nutrients. Type 2 diabetes is also a risk factor, as it can increase the elimination of magnesium by the kidneys.
Individuals undergoing certain drug treatments : Long-term use of certain diuretics or stomach protectors (proton pump inhibitors) is known to interfere with the absorption or increase the excretion of magnesium.
How to correct a magnesium deficiency?
Focus on eating the right foods! And if your diet isn't enough, a quality supplement can be an effective solution. We'll explain everything.
According to ANSES (French Agency for Food, Environmental and Occupational Health & Safety), the adequate intake (AI) of magnesium varies according to age, sex and certain physiological situations:
| population group | Satisfactory intake (mg/day) |
|---|---|
| Babies < 6 months | 25 |
| Babies 6–12 months | 80 |
| Children 1–3 years old | 180 |
| Children 4–6 years old | 210 |
| Children 7–10 years old | 240 |
| Adolescents 11–14 years old | 265 |
| Adolescent boys aged 15–17 | 295 |
| Adolescent girls aged 15–17 | 225 |
| Men ≥ 18 years old | 380 |
| Women ≥ 18 years old | 300 |
| Pregnant or breastfeeding women | 300 |
The best way to raise your levels is often the simplest: start by reviewing your diet . This is the first step to ensuring your body receives an adequate daily intake and to benefit from all the advantages of this mineral.
Food, your first ally
A good diet is essential. To achieve this, incorporate more magnesium-rich foods into your daily meals. You'll be surprised where it's hidden! Consider, for example:
- With oilseeds (almonds, cashews)
- With dark chocolate (over 70%)
- With legumes (lentils, chickpeas)
- With whole grains and bananas
- To a mineral water naturally rich in magnesium
Choosing the right dietary supplement
Sometimes, diet alone isn't enough to meet your needs, especially during periods of stress. Taking an oral supplement can then be a valuable aid. However, not all supplements are created equal .
Some older forms such as magnesium sulfate or magnesium chloride are less well tolerated by the intestine and may have a laxative effect.
For real benefit without digestive discomfort, bisglycinate is a preferred option because the magnesium is linked to an amino acid (glycine), making it very gentle on the digestive system.
Our expert solution
Our Magnesium Bisglycinate , for example, is formulated for maximum absorption and excellent tolerability. Following the correct magnesium dosage indicated on the product is recommended for best results.
See our Magnesium BisglycinateNow that you have the solutions, let's answer the questions you often ask.
FAQ – Magnesium Deficiency
How long does it take to correct a magnesium deficiency with supplements?
Be patient; it generally takes several weeks , or even two to three months of regular use, to replenish your stores. Regularity is more important than the dose.
How can you tell if you are deficient in magnesium?
Listen to your body (fatigue, cramps, stress) and talk to a healthcare professional, who is the only one who can make a reliable diagnosis.
What is the name for magnesium in a blood test?
We speak of "magnesemia" or "serum magnesium".
What is the maximum daily dose of magnesium that should not be exceeded to avoid side effects?
For an adult, the maximum recommended dose from supplements is generally around 350 mg per day. Learn more about the side effects of magnesium .
Source cited: SU.VI.MAX Study, 1994-2002: https://eren.univ-paris13.fr/index.php/fr/etudes-et-cohortes/75-l-etude-su-vi-max.html
