Few vitamins and minerals are as important for human health as magnesium.
Magnesium is involved in more than 300 biochemical reactions in the body, in the normalization of blood pressure, metabolism, regulation of the immune system, protein and calcium metabolism, and many other aspects of health. Therefore, it is very important to get enough of this microelement.
Magnesium deficiency is a common problem and can be the cause of many diseases.
One of the reasons for magnesium deficiency is the fact that people have changed their eating style. Today, we rarely eat foods such as beans, seeds, fish, nuts, and leafy green vegetables, which are the main sources of magnesium.
12 signs that you may have a magnesium deficiency:
- Chronic fatigue
Magnesium is usually recommended for people with chronic fatigue, lack of strength or energy. A Brazilian study showed that an additional source of magnesium can not only increase endurance in athletes but also benefit elderly people with chronic diseases. - Muscle cramps
If you often experience muscle cramps, this may be evidence of a magnesium deficiency in the body. - Migraine
People with migraines often have a magnesium deficiency, which increases muscle tension.
According to research, an additional source of magnesium can eliminate nausea, vomiting, and sensitivity to light and sound in people with migraines. - Sleep problems
Do you have trouble falling asleep? Do you often wake up in the middle of the night? This may be a sign of magnesium deficiency. To get rid of these problems, it is enough to increase its consumption. US studies have shown that magnesium supplements can help you overcome sleep problems. - High blood pressure
Nowadays, hypertension is one of the most serious public health problems in the Western world. Magnesium is considered a natural analogue of calcium channel blockers, which are blood pressure-lowering drugs. The results of a 2021 study in the UK showed that people with a high magnesium content have healthy blood vessels and normal blood pressure. - Joint pain
Many people experience joint pain, but it happens more often and more intensely for some.
In this case, increasing magnesium intake will relieve joint pain, and since magnesium can have little or no side effects, why not try it? - Constipation
Magnesium is necessary for normal bowel function.
Its deficiency can cause constipation because the body needs this mineral to soften stool and absorb fluids. - Asthma
Studies have shown that with an increase in magnesium in the blood, people with asthma improve their breathing. - Depression
Magnesium can play a crucial role in brain function and mood. Some experts believe that low levels of magnesium in modern food may be the cause of depression and mental illness. A 2019 American study involving more than 8,800 people showed that those who were younger than 65 and had a lower magnesium intake were 22 percent more likely to suffer from depression. - Calcium deficiency
Magnesium deficiency, in turn, causes calcium deficiency, as the body needs magnesium to absorb calcium. - Craving for sweets
If your body is deficient in magnesium, it will tell you this with a strong craving for chocolate or candy. By maintaining a regular intake of magnesium through nuts, seeds, and fruits, you will limit your craving for sweets. - Arrhythmia
An irregular heartbeat can also be caused by a magnesium deficiency. According to some researchers, magnesium protects blood vessels and can resist this.
How to increase magnesium intake?
Magnesium supplements are available in pharmacies or health food stores.
There are different types: magnesium chloride (bitter in taste, but often recommended), magnesium citrate (the best option if you suffer from heartburn, for example), magnesium sulfate (ideal for a relaxing hot bath).
The recommended daily intake of magnesium is 280 milligrams for women and 350 milligrams for men. Be sure to consult a doctor before using dietary supplements!
Magnesium-rich foods:
- Cocoa: Pure dark chocolate contains almost 500 milligrams of magnesium per 100 grams.
- Leafy green vegetables: Lettuce, spinach.
- Fruits: Banana, apricot, avocado, peach, plum.
- Nuts: Almonds, cashews, walnuts
- Legumes: Beans and lentils
- Grains: Brown rice, millet, oats
- Potato
- Pumpkin
Share this article so friends can identify the signs of magnesium deficiency and increase their intake of this important mineral!
We wish you health!
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