Magnesium Deficiency: Signs, Symptoms, and Why So Many Adults May Be Low
By Nicolas Chronos, MD, FACC, FESC , Karen Schwartz, DNP, WHNP-BC and Dr. Phoebe Sahawneh, PharmD
Understanding the Importance of Magnesium for Your Health
Magnesium may not get as much attention as vitamins like D or B12, but it plays a critical role in nearly every major system in the body. From supporting heart health and muscle function to helping regulate sleep, mood, and energy production, magnesium is essential for overall wellness.
According to Dr. Nicolas Chronos, magnesium is one of the most overlooked nutrients in modern healthcare.
“Magnesium is involved in hundreds of cellular processes throughout the body,” says Dr. Chronos. “It supports cardiovascular health, nerve signaling, muscle function, and energy production. When levels are low, the effects can show up in ways many people would never immediately connect to magnesium.”
At Lake Country Medical Group, providers are seeing increasing interest in magnesium deficiency, especially among adults experiencing fatigue, muscle cramps, poor sleep, headaches, or ongoing stress.
A Collaborative Approach to Wellness at Lake Country Medical Group
At Lake Country Medical Group, patient care often involves collaboration across multiple specialties to help patients better understand the many factors that can impact their overall health and wellness.
This article was developed with insight from:
- Dr. Nicolas Chronos, cardiologist and founder of Lake Country Medical Group, who focuses on cardiovascular health, prevention, and whole-body wellness
- Karen Schwartz, Women’s Health Nurse Practitioner and primary care provider at Lake Country Medical Group, who works closely with patients on preventive care, hormone health, bone health, fatigue, sleep concerns, and overall wellness
- Dr. Phoebe Sahawneh, part of Lake Country Medical Group’s PharmD and medication reconciliation team, who helps patients and providers evaluate medications, supplements, interactions, and overall medication safety
Together, the team works to help patients identify underlying factors that may be contributing to symptoms like fatigue, muscle cramps, headaches, poor sleep, and low energy, including potential nutritional deficiencies such as magnesium deficiency.
How Common Is Magnesium Deficiency?
Research suggests magnesium deficiency may be far more common than many people realize.
National nutrition surveys indicate that nearly half of U.S. adults do not consume enough magnesium through diet alone. Some researchers estimate that a majority of adults may have what is known as chronic latent magnesium deficiency, meaning magnesium stores within the body are depleted even when standard bloodwork appears normal.
One reason magnesium deficiency can be difficult to detect is because less than 1% of the body’s magnesium is found in the bloodstream. Most magnesium is stored in bones, muscles, and tissues.
“Patients are often surprised to learn that a normal lab result does not always rule out low magnesium stores,” explains Dr. Phoebe Sahawneh. “The body works very hard to maintain stable blood levels, even when overall magnesium reserves may be declining.”
Symptoms of Low Magnesium
Because magnesium supports so many body systems, deficiency symptoms can vary from person to person.
Common signs of magnesium deficiency may include:
- Muscle cramps or muscle tension
- Fatigue or low energy
- Trouble sleeping
- Increased stress or anxiety
- Headaches or migraines
- Weakness
- Tingling sensations
- Irregular heartbeat in more severe cases
“These symptoms are often nonspecific, which means they can easily be attributed to stress, aging, or other health conditions,” says Karen Schwartz, WHNP-BC. “For many patients, symptoms like fatigue, poor sleep, headaches, or muscle tension may have several contributing factors, including nutritional deficiencies that are often overlooked.”
Karen Schwartz notes that magnesium also plays an important role in bone health, muscle function, stress regulation, and overall wellness.
Why Are So Many People Low in Magnesium?
Several modern lifestyle factors may contribute to widespread magnesium deficiency.
Processed Foods and Modern Diets
Many highly processed foods contain significantly less magnesium than whole, unprocessed foods. Refining grains and processing packaged foods can strip away much of their natural mineral content.
Changes in Soil and Farming
Research has also shown that fruits and vegetables may contain lower mineral levels today than they did decades ago due to changes in farming practices and soil depletion.
Aging and Medications
As people age, the body may absorb magnesium less efficiently. Certain medications can also lower magnesium levels over time, including:
- Acid-reducing medications
- Some diuretics
- Certain antibiotics
- Some medications used for blood pressure or heart conditions
“This is where medication review becomes especially important,” explains Dr. Phoebe Sahawneh. “Many patients do not realize their medications may impact nutrient levels. Our medication reconciliation team helps evaluate the full picture, including possible interactions, deficiencies, and supplement considerations.”
Best Food Sources of Magnesium
Increasing magnesium-rich foods is often the first step providers recommend.
Foods naturally high in magnesium include:
- Leafy green vegetables
- Almonds and cashews
- Pumpkin seeds
- Avocados
- Beans and legumes
- Whole grains
- Dark chocolate
- Bananas
“Nutrition remains foundational,” says Dr. Chronos. “Supplements can sometimes help, but healthy dietary habits are still incredibly important for long-term health.”
Should You Take a Magnesium Supplement?
Not all magnesium supplements are the same. Different forms of magnesium vary in how well they are absorbed and tolerated.
Some forms are commonly used for muscle support and sleep, while others may be more likely to cause digestive side effects.
According to Dr. Phoebe Sahawneh, choosing the right supplement should depend on the individual patient, their symptoms, medications, and overall health history.
“Patients often walk into the store and see multiple magnesium products without knowing the differences,” she says. “That is why it is important to discuss supplements with your healthcare provider or pharmacist before starting them.”
The Bottom Line on Magnesium and Overall Wellness
Magnesium is a vital mineral that supports heart health, sleep, muscle function, energy production, and nervous system balance. Yet many adults may not be getting enough through diet alone.
If you are experiencing persistent fatigue, muscle cramps, headaches, poor sleep, or increased stress, it may be worth discussing magnesium levels and nutritional health with your provider.
At Lake Country Medical Group, the care team works collaboratively across specialties, including cardiology, primary care, women’s health, and medication management, to help patients better understand the factors that may be impacting their overall wellness.
Lake Country Medical Group is currently accepting new patients. If you would like to learn more about our services or schedule an appointment with a member of our team, we are here to help.
706-485-4004
lakecountrymedicalgroup.com
706-485-4004