Magnesium Deficiency Symptoms
and Magnesium Absorption

Magnesium deficiency symptoms can be corrected by increasing magnesium rich foods and decreasing foods that prevent magnesium absorption.

Magnesium absorption relies on various factors and conditions for optimal use by your body.

Certain conditions must be present and other conditions removed in order for magnesium to be absorbed.

Too much magnesium can mimic magnesium deficiency symptoms, but this is much more rare.  And it appears that 80 to 90% of Americans are magnesium deficient because our diet lacks this essential mineral.

Magnesium Deficiency Symptoms

  • Cravings for Chocolate
  • Loss of Appetite
  • Difficulty Swallowing
  • Constipation
  • Intestinal Disorders
  • Anxiety and Irritability
  • Excessive Noise Sensitivity
  • Vertigo and Dizziness
  • Ringing in the Ears
  • Asthma and Allergies
  • Fatigue and Weakness
  • PMS and Infertility
  • Tooth Decay
  • Auto-Immune Disorders
  • Seizures
  • Nausea and Vomiting
  • Osteoporosis
  • Migraine Headaches
  • Chronic Neck and Back Pain
  • ADD and ADHD
  • Insomnia and Nightmares
  • Blood Sugar Disorders
  • Diabetes
  • Depression
  • Tingling and Numbness
  • Muscle Cramps and Spasms
  • Tremors
  • Impaired Muscle Coordination (Ataxia)
  • Heart Problems
  • Angina and Arrhythmia
  • Obesity and Thyroid Disorders
  • Kidney Disease
  • Cystitis
  • High Blood Pressure and Stroke
  • Blood Clots
  • Confusion and Disorientation
  • Alzheimer's
  • Autism
  • Bipolar and Suicidal Tendencies

Magnesium Deficiency is
A Vicious Cycle!

Magnesium has an anti-inflammatory effect on our bodies.  It's needed for so many metabolic functions and is involved with literally hundreds of enzyme processes that affect every aspect of your health.

Magnesium is essential for maintaining ATP production and cell growth.  And it is crucial for your body's detoxification processes. 

Without enough magnesium, you start to develop magnesium deficiency symptoms that usually are misunderstood which then becomes a vicious cycle!

Anti-depressants, painkillers, diuretics, and other medications will further deplete magnesium which worsens the magnesium deficiency symptoms for which they were prescribed.

What Prevents Magnesium Absorption

Stressful Lives

The Aging Process and Disease

Kidney Malfunction due to Toxic Load, Medications, etc.

Low Stomach Acid and Gut Problems

Too much Oxalic Acid from Spinach, Almonds, Rhubarb, Chocolate, etc.

Chronic Constipation or Diarrhea

Low or High amounts of Potassium Rich Foods

Boiling Food for Too Long

Too much Saturated Fats or Trans Fats in Diet

Low or High amounts of Protein Rich Foods

Extreme Fad Diets

Artificial Sweeteners like Aspartame

Foods Grown in Depleted Soil or Toxic Soil

Processed Foods, Fast Foods, and GMOs

Fluoride in Drinking Water and Soft Water

Carbonated Beverages like Soda or Diet Pop

Too much Phosphorus Foods

Prescriptions and Over-the-Counter Medications

Added Fiber in Processed Foods

Unfermented or Unsprouted Grains

Too much Phytic Acid and Insoluble Fiber in Diet

Gluten Sensitivity or Gluten Intolerance

Consuming Refined Flours and Sugars

Diuretics like Alcohol and Coffee

Tannins in Tea, Wine, etc.

Too Much Sodium or Sodium Chloride (Table Salt, Sea Salts, etc.)

Iron Supplements

Low or High amounts of Calcium Rich Foods

Pasteurized Dairy Products

Too much Calcium Supplements, Zinc, Copper, Manganese or Vitamin D

Vitamin B6 Deficiency

The human body usually only absorbs about 20 to 50% of ingested magnesium.  Understanding the factors that can improve or prevent magnesium absorption will improve magnesium deficiency symptoms.

Improving Magnesium Absorption

The magnesium content of a food will vary depending upon many factors.  One of the main factors being the condition of the soil your food was grown in and the amount of soil contamination.

The condition of soil not only affects plants, but the animals that graze on these plants.  Look for foods grown with respect to the soil!

Unfortunately, research has shown that the mineral content of milk and popular meats has fallen significantly in the last 60 years.

Also, milk is not a good source of magnesium because lactose will inhibit magnesium absorption.  However, fructose and fermentation of lactose will increase the absorption of magnesium in grass fed dairy foods.

Fermenting or removing the fiber (juicing) from fruits and vegetables also promotes magnesium absorption.

Complex carbohydrates will also increase the absorption of magnesium.  Just remember that eating too many high carb foods depletes magnesium from your body.

Eating foods raw or minimally processed increases absorption of magnesium.  However, overcooking foods that contain magnesium will destroy this valuable mineral.

A lot of magnesium is stored in the bones of animals, so properly cooked bone broths will give you some magnesium.

All major oceans will be a natural source of magnesium which is why seafood contains a good amount of this super mineral!  Wells and spring water can also be a good source of magnesium.

Soaking or fermenting magnesium rich foods like legumes and grains will make magnesium more available.

And MCTs (medium chain triglycerides) like found in coconut and palm oil will promote magnesium absorption.

A healthy gut will be necessary for the proper absorption of magnesium from the foods that you consume.  Gut disorders like leaky gut, irritable bowel syndrome, or a candida overgrowth limits the amount of magnesium that your body can absorb.

Bottom Line:  Focus on increasing the absorption of magnesium rich foods and decreasing what prevents magnesium absorption to help correct magnesium deficiency symptoms.

Symptoms of Too Much Magnesium

  • Nausea and Diarrhea
  • Loss of Appetite
  • Breathing Problems
  • Extreme Low Blood Pressure
  • Irregular Heartbeat
  • Mental Problems

Ingesting large amounts of milk of magnesia and magnesium supplements could lead to too much magnesium. 

It's rare to overdo magnesium through dietary means or through food.  And if you do consume too much magnesium, your kidneys should excrete what your body doesn't need.

However, people who have kidney problems or have kidneys that are not working up to par should be very careful of consuming too much magnesium as this is the organ that eliminates excessive amounts of this mineral.

However, it looks like most Americans are probably suffering from magnesium deficiency symptoms rather than getting too much magnesium.

Go to Supplemental Sources of Magnesium

Return to Magnesium Rich Foods