Magnesium Deficiency Symptoms Women Over 50 Should Never Ignore—Plus When It’s an Emergency

Exhausted? Irritable? Constantly fighting off headaches? You could be dealing with symptoms of a magnesium deficiency and not even realize it. This essential mineral is vital for more bodily functions than we realize, and a shortfall can trigger a cascade of unwanted side effects. (No wonder magnesium is a staple ingredient in the electrolyte powders all over TikTok!). But how do you know if your body is not getting enough?We spoke with experts to break down everything you need to know about this essential nutrient, plus the simple lifestyle tips that can help keep your magnesium levels in a healthy range.

What is magnesium? 

We know our body relies on essential minerals and nutrients to stay healthy, but what makes magnesium particularly important? “I have described magnesium in several ways, but my favorite way to put this is by calling it the body’s ‘behind-the-scenes mineral,’ helping to support over 300 enzyme-based biological processes that occur every day to keep you healthy,” says Kezia Joy, RDN, a medical advisor with Welzo. 

Magnesium specifically helps support the function of our heart, bones, muscles and nerves, while also helping with energy production and regulating blood pressure and blood sugar levels, adds Louis Lerebours, MD, family medicine physician at Freeman Recovery Center.

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What are normal magnesium levels?

If you recently had blood work done or have an upcoming appointment, you may be wondering if a quick check of your patient portal will reveal your magnesium levels. But Dr. Lerebours says magnesium is rarely included in standard complete blood count (CBC) or metabolic panels. He says your doctor may order the test if you’re experiencing symptoms that could point to a magnesium deficiency, which we’ll dive into below.

But before we get there, both Dr. Lerebours and Joy say that a normal magnesium level in blood work is generally between 1.7 and 2.2 mg/dL. While there can be slight differences in this number based on the testing lab used, generally speaking, a value less than 1.7 mg/dL refers to magnesium deficiency and a number higher than 2.2 mg/dL refers to elevated magnesium levels. You might have elevated magnesium levels due to impaired kidney function, such as kidney failure, or excessive supplement use.

Magnesium deficiency symptoms to watch for

While magnesium levels likely won’t be included in your routine blood work, that doesn’t mean you can’t keep an eye out for signs your body is trying to tell you that your levels are dipping. Dr. Lerebours says that magnesium deficiency symptoms include:

• Muscle cramps
• Numbness and tingling
• Tiredness
• Weakness
• Irregular heartbeat (a.k.a an abnormal heart rhythm) 
• Poor sleep
• Irritable mood
• Headaches
• Trouble concentrating 
• Abnormal anxiety

Why? Low magnesium levels cause  nerves and muscles to fire excessively, preventing them from functioning normally, says Dr. Lerebours. Magnesium also plays a role in how our cells produce energy, which can contribute to tiredness when levels are low, and a balance of minerals plays a key role in normal heart function, he adds. 

Dr. Lerebours adds that because these same symptoms can apply to so many different health conditions, it can be easy to miss that the problem is actually a magnesium deficiency. That’s why it’s important to speak with your doctor about any new changes in your health.

Who is prone to magnesium deficiency symptoms? 

Just as with most health conditions, certain people are more likely to experience magnesium deficiency. Dr. Lerebours and Joy say these people include:

• Older adults
• People with uncontrolled diabetes
• Those with Crohn’s disease or celiac disease
• Heavy drinkers
• Those who use medications like proton pump inhibitors (PPIs), other acid-reducing medications or diuretics for a long period of time

“More commonly than not, these deficiencies develop when the individual suffers from reduced absorption of magnesium by their bodies in conjunction with increased excretion,” adds Joy. 

Women in menopause may also be more likely to experience magnesium deficiency. “Menopause itself will not directly lead to a magnesium deficiency; however, the hormonal shifts associated with menopause, along with other factors [such as] sleep disruptions, changes in diet, increases in stress levels and an increase in medical issues often present as a woman ages, may result in a loss of magnesium,” says Dr. Lerebours. 

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How to reverse a magnesium deficiency 

If you’ve noticed symptoms that seem like they could be caused by magnesium deficiency, it’s important to take them seriously and talk to your doctor. Severe magnesium deficiency can lead to seizures and even death caused by dangerous irregular heart rhythms, and it may need to be treated with IV magnesium at the hospital, says Dr. Lerebours. He adds that an equally important part of treating magnesium deficiency is getting to the root cause, such as medication use or digestive issues.

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More mild magnesium deficiencies can often be treated at home through lifestyle changes that support healthy magnesium levels, including what you eat. Dr. Lerebours recommends incorporating magnesium-rich foods into your diet. He says this might look like consuming one to two servings of leafy green vegetables like spinach several times a week, as well as beans, lentils, nuts like almonds, pumpkin seeds and whole grains. Talk to your doctor before considering magnesium supplements.

The bottom line on magnesium deficiency

Just like we often find ourselves needing a helping hand from others, our bodies sometimes need a helping hand from us to function at their best. That said, if you’re learning about magnesium deficiency for the first time and recognizing these signs in yourself, speak with your doctor and try our experts’ lifestyle tips to help support healthy magnesium levels throughout your life.

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