9 Signs of Magnesium Deficiency And 9 Foods To Fix Them

Magnesium is an incredibly important mineral which has a variety of functions in the human body. It regulates over 300 enzymes and is also important for our bones, muscles, and our heart.

Even though it’s of vital importance for our health, the world is fighting magnesium deficiency in recent years, with new cases being detected by the day. Although most people are not even aware of it, magnesium deficiency is a serious health problem that can trigger the development of various ailments. If left untreated, it can even be fatal!

Here are the 9 signs of magnesium deficiency you should pay attention to:

1. Acid Reflux

Suffering from acid reflux often? You can relieve it with the help of magnesium supplements or by eating magnesium-rich foods. Have a high-quality chocolate bar full of magnesium, for example, and the burning sensation should go away.

2. High Blood Pressure

Magnesium helps our blood vessels constrict and relax, which makes the mineral incredibly important for our blood pressure. If you’re suffering from high blood pressure all of a sudden, adding magnesium to your diet will help fix the problem.

3. Anxiety

Lack of magnesium has been known to cause anxiety and irritability in many people. Fortunately, it can be solved by simply adding some magnesium to your diet.

4. Muscle Cramps and Pain

If you’re often suffering from muscle cramps and pain, you should know that this is one of the biggest symptoms of magnesium deficiency.

5. Headaches and Migraines

Consuming chocolate bars rich in magnesium can relieve the tension in your neck and head, effectively soothing headaches and migraines.

6. Constipation

Did you know that constipation is one of the major indicators of a lack of magnesium in the body? The relaxing properties of magnesium keep our digestion in check, so when the body lacks it, it’s not unusual to experience constipation.

7. Insomnia

Insomnia (and other sleeping disorders) is one of the most reported symptoms of magnesium deficiency.

8. Chocolate Cravings

If you’re often craving chocolate and you have no idea why, your body might be lacking magnesium.

9. Irregular Heartbeat

As the mineral controls the constriction and relaxation of our blood vessels and heart, lack of it can cause arrhythmia (irregular heartbeat).

How To Raise Your Magnesium Levels Naturally

Although the fastest way to fix magnesium deficiency is with the help of magnesium supplements, the best way is to get the mineral naturally. Here are 9 foods which can help:

Pumpkin Seeds

Pumpkin seeds are full of magnesium and zinc as well, which are vital for a variety of important body functions. Eat a handful of the seeds every day to keep your health in check.


Besides the high amount of magnesium, cocoa is also full of antioxidants which can fight a variety of dangerous diseases and conditions. Eat high-quality cocoa chocolate bars every day and you will certainly be healthier.


Due to the variety of antioxidants in cashews and the abundance of other essential nutrients such as magnesium, cashews are a perfect snack.

Brazil Nuts

Brazil nuts are full of vitamins B and E, monounsaturated fatty acids and a lot of magnesium. Eat them 2-3 times per week and you will resolve your magnesium deficiency.


Spinach is a great source of magnesium as well as iron, calcium, potassium and vitamins A, C and K. Consuming spinach a few times per week will greatly reduce your risk of heart disease.


Halibut is a fish rich in magnesium and other vitamins and minerals. Eat it once a week to reduce your risk of stroke.

Rice Bran

Rice bran is full of fiber, magnesium, and sodium, meaning it’s great for your digestion and heart function.


Consuming almonds will fill your body with magnesium and monounsaturated fatty acids, while also lowering your cholesterol levels and preventing heart disease.


Quinoa is a gluten-free grain full of protein, amino acids, and magnesium which are vital for your wellbeing.


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