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Are You Magnesium Deficient?

November 2nd, 2025

Have you ever felt constantly tired, struggled with muscle cramps, or had trouble falling asleep no matter how exhausted you were? These symptoms are common, but they’re often overlooked or misattributed to stress or lack of sleep. The truth is, many of these issues can stem from one simple cause: Magnesium deficiency.

Magnesium (Mg) is one of the most important minerals in the body, involved in more than 300 biochemical reactions. It supports muscle and nerve function, regulates blood pressure, aids in energy production, and even influences mood and sleep quality. As Dr. Carolyn Dean explains in her article Are You Magnesium Deficient? (Dean, 2025), magnesium deficiency is incredibly common; and unless you’re actively replenishing it through diet or supplementation, you may not be getting enough.

One of the main challenges is that magnesium levels are difficult to measure accurately. Only about one percent of the body’s magnesium is found in the blood, meaning standard lab tests often miss a deficiency. Because of this, people may experience symptoms for years without realizing the connection. Common signs of magnesium deficiency include muscle cramps, weakness, fatigue, irregular heartbeat, headaches, anxiety, constipation, and restless sleep. When these symptoms overlap, it’s worth considering magnesium as a potential factor.

Dr. Dean also points out that many common magnesium supplements are poorly absorbed. Magnesium oxide, for instance, has an absorption rate of only about four percent and can lead to digestive discomfort. That means even if you’re taking magnesium, your body might not be absorbing enough of it to make a difference. Addressing this properly involves both improving dietary intake and choosing more bioavailable forms of magnesium, such as magnesium glycinate, citrate, or malate, depending on individual tolerance and needs.

From a functional health perspective, magnesium plays an essential role in recovery and stress regulation. When the body is under physical or mental strain, magnesium levels drop more quickly. For those who are active, recovering from injury, or managing a demanding schedule, the demand for magnesium increases even more. Supporting your intake can improve muscle relaxation, reduce soreness, and promote better sleep; all key elements for performance and recovery.

The good news is that magnesium-rich foods are easy to include in a balanced, whole-food diet. Dark leafy greens like spinach and Swiss chard, nuts and seeds such as almonds and pumpkin seeds, avocados, legumes, and whole grains like quinoa and brown rice are all excellent sources. Prioritizing these foods supports not only mineral balance but also overall gut health, digestion, and energy levels.

If you think you may be low in magnesium, start by assessing your daily habits. Look at your diet, stress levels, sleep quality, and any recurring physical symptoms. Small adjustments, such as incorporating more magnesium-rich foods, staying hydrated, and improving sleep hygiene, can make a noticeable difference. If symptoms persist, consider talking with a healthcare provider about testing or supplement options tailored to your needs.

Magnesium may be a small mineral, but it plays a big role in helping the body function at its best. Understanding its importance is an empowering step toward improving your health, performance, and everyday energy. Sometimes, feeling better isn’t about adding more complexity; it’s about giving your body what it’s quietly been missing all along.

Are you Mg deficient? If any of this resonated with you, call or email TPT and discuss your symptoms with our functional wellness specialists, and we would love to help you take steps to feel your best.

Research Source:

Dean, C. (2025). Are you magnesium deficient? Dr. Carolyn Dean, MD. 

https://drcarolyndean.com/are-you-magnesium-deficient/

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