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Struggling with Magnesium Deficiency? Tips to Maximize Absorption

Miss Tooba

June 20, 2025

Magnesium and its advantages are sometimes not as hyped as calcium, vitamin D, and iron. The nutrient is well-known for its ability to support muscle function, but it also helps with calcium and vitamin D absorption. Magnesium also helps boost metabolism and supports strong, healthy bones. It has numerous health benefits, such as promoting cardiovascular health by assisting in blood pressure regulation and cardiac rhythm stability.

Magnesium deficiency, also called Hypomagnesemia , is a disorder marked by low magnesium levels in the body. Magnesium is a necessary mineral that is involved in many body functions, such as energy production, bone health, and muscle and neuron function. In this article, we will discuss the symptoms of magnesium deficiency and ways to improve its absorption.

What causes magnesium deficiency?

Magnesium is essential for all bodily organs, but it is particularly important for the heart, muscles, and kidneys. It also plays a part in the composition of bones and teeth. Many bodily processes depend on magnesium. This includes chemical and physical mechanisms that transform or use energy (metabolism).

Low magnesium is frequently caused by:

Use of alcohol
Burns that cover a lot of the body surface
Prolonged diarrhea
Polyuria, or excessive urine, can occur in people with uncontrolled diabetes and while they are recovering from acute renal injury.
The condition known as hyperaldosteronism occurs when the adrenal gland overproduces the hormone aldosterone into the bloodstream.
Disorders of the kidney tubules
Malabsorption syndromes like celiac disease and inflammatory bowel disease
malnutrition
Amphotericin, antibodies that target the receptor for the epidermal growth factor (EGF), cyclosporine, cisplatin, diuretics, proton pump inhibitors, tacrolimus, and aminoglycoside antibiotics are among the medications.
Pancreatitis, or inflammation and swelling of the pancreas
Sweating excessively

Common symptoms of magnesium deficiency:

The following are typical symptoms of magnesium deficiency:

1. Muscle cramps:

Muscle cramps are among the first signs of magnesium insufficiency, especially in the legs. These cramps can be severe and might happen randomly or when exercising.

2. Fatigue:

Even with adequate sleep, low magnesium levels can cause chronic fatigue and a lack of sleep.

3. Weakness:

Magnesium insufficiency can cause muscle weakness, which makes it challenging to carry out normal physical duties.

4. An irregular heart rate:

Magnesium is essential for preserving a normal cardiac rhythm. A lack of this mineral can cause arrhythmias, palpitations, or a fast heartbeat.

5. Vomiting and nausea:

Some people with hypomagnesemia may have gastrointestinal symptoms, such as nausea, vomiting, and loss of appetite.

6. A tingly, numb sensation:

A magnesium shortage may cause tingling or numbness in the hands, feet, or face.

7. Disturbances in mood:

Mental health issues like irritation, anxiety, depression, and even mood swings can result from low magnesium levels.

8. Osteoporosis:

Magnesium helps maintain bone health, and a lack of this element can lead to osteoporosis, a disorder marked by brittle and weak bones.

Tips to improve magnesium absorption in the body:

Here are some tips that can improve the absorption of magnesium in the body:

1. Eat food with magnesium:

Through digestive enzymes and stomach acid, magnesium absorption can be improved by eating it with a meal.

2. Steer clear of meals or supplements high in calcium:

It is advisable to avoid taking calcium-rich foods or supplements at the same time as magnesium, since calcium might hinder the absorption of magnesium.

3. Choose magnesium glycinate or citrate:

The body may absorb certain types of magnesium more readily than others, like magnesium oxide.

4. Drink plenty of water:

Water consumption enhances the absorption of all nutrients, including magnesium.

5. Control your stress levels:

Finding efficient stress-reduction strategies is crucial to avoiding magnesium deficiency because high levels of stress can lower the body's magnesium stores.

6. Add vitamin D:

Magnesium absorption can be enhanced by getting enough vitamin D or by spending time in the sun, as vitamin D helps control magnesium levels in the body.

7. Prebiotics:

Magnesium absorption can be improved by a balanced gut microbiota. It could be helpful to take probiotic pills or eat foods high in probiotics.

8. Avoid excessive coffee and alcohol intake:

Limiting alcohol and caffeine consumption can assist in maintaining the body's ideal magnesium levels since they enhance the excretion of magnesium in the urine.

Food high in magnesium:

If you’re looking to increase your magnesium intake through foods, here are some sources that you can add to your diet:

Leafy green vegetables like spinach, kale, Swiss chard, and other dark green leafy vegetables
Nuts and seeds like almonds, cashews, peanuts, sesame seeds, and pumpkin seeds
Whole grains, such as brown rice, quinoa, oatmeal, and whole wheat bread
Legumes like beans, lentils, chickpeas, and peas
Dairy products such as milk, yoghurt, and cheese
Dark chocolate
Bananas
Avocado

Magnesium supplements:

Magnesium is a vital mineral that supports nerve and muscle function, maintains strong bones, and encourages the production of energy. Magnesium can be found in most foods that contain fiber, including green vegetables, whole grains, beans, nuts, and seeds.

Although eating a few servings of foods high in magnesium will help you meet most of your daily needs, most people don't receive enough of it from their usual meals.

If you suffer from any of the following conditions that cause you to lose magnesium more quickly than you can replace it through diet, magnesium supplements may be helpful:

Alcohol Abuse
Extreme diarrhea
Severe nausea and vomiting
Issues with intestinal and stomach absorption
Diabetes that is not well managed
Water tablets or diuretics (such hydrochlorothiazide and furosemide)
Dietary restrictions (such as a low-calorie diet, vegan diet, or intermittent fasting)

Supplemental magnesium may also be beneficial for the following conditions:

Hypertension (magnesium improves blood flow and lowers blood pressure by preventing blood vessel contraction)
Preeclampsia is a pregnancy condition that can result in seizures, foot edema, and elevated blood pressure.
Migraine

Who should not take magnesium supplements?

Magnesium supplements are not recommended for everyone. Always get your doctor's approval before beginning a supplement regimen.

If you suffer from any of the following conditions, your doctor is unlikely to suggest magnesium supplements:

Gravis myasthenia
Heart attack
Kidney failure

Side effects of magnesium supplements:

It is generally safe to consume excessive amounts of magnesium from natural foods, and most adults can safely take supplements with fewer than 350 mg of magnesium per day.

But too much magnesium can build up in the body and have negative effects, like:

Feeling queasy
Throwing up
Cramping in the abdomen
Unsteady stools
Low blood pressure
Perplexity
Breathing slowly
Coma
High levels of magnesium can be life-threatening

Conclusion:

Magnesium is essential for your health. Many individuals don't get enough from natural sources, but there are easy ways to increase absorption. Take magnesium with meals, pick the appropriate supplement, keep calcium and magnesium apart, obtain adequate vitamin D, stay hydrated, and learn to cope with stress. Consume foods high in magnesium as part of a balanced diet. Consult your physician if you experience any deficiency symptoms. By following these guidelines, you may help your body get the magnesium it requires each day for good heart function, strong muscles, and increased energy.