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Magnesium Deficiency Symptoms & Solutions: What You Need to Know About This Widespread but Woefully Underreported Health Issue

If you are over the age of 50, your odds go up for osteoporosis, and if you are under the age of 50, you might have weak bones already. Find out if magnesium could bemore important than calcium to help you increase bone density.

10:4... it's not just CB radio jargon, it's actually the ideal calcium magnesium ratio in your body. Unfortunately, calcium is getting all the press, with magnesium falling into the background.

If you are making this mistake, it could be impacting your health.

Everywhere you look there are new calcium supplements and calcium-fortified products, especially in processed foods. And even though many people consume plenty of calcium, bone diseases like osteoporosis are still epidemic, affecting 55% of people over the age of 50!1

The average American does not consume enough magnesium, and as a result, many people have a calcium to magnesium ratio of 10:2.67 or even 15:4.

Magnificent Magnesium

Why is the calcium magnesium ratio so important?

Because magnesium is the most versatile mineral in your body and participates in over 300 hormone reactions!

This workhorse of a mineral plays many roles in your body, including:2

  • Gives rigidity AND flexibility to your bones
  • Increases bioavailability of calcium
  • Regulates and normalizes blood pressure
  • Prevents and reverses kidney stone formation
  • Promotes restful sleep
  • Helps prevent congestive heart failure
  • Eases muscle cramps and spasms
  • Lowers serum cholesterol levels and triglycerides
  • Decreases insulin resistance
  • Can prevent artherosclerosis and stroke
  • End cluster and migraine headaches
  • Enhances circulation
  • Relieves fibromyalgia and chronic pain
  • Treats asthma and emphysema
  • Helps make proteins
  • Encourages proper elimination
  • Prevents osteoporosis

Magnesium is a magnificent mineral and imperative for good health.

But a poor diet of processed foods and a stressful lifestyle can lead to mineral deficiencies, including magnesium. If you ARE deficient in magnesium, you may notice a wide range of symptoms.

Magnesium Deficiency Symptoms

Because magnesium is active in so many different processes in your body, magnesium deficiency symptoms are varied and can include:

  • Insomnia
  • Anxiety, hyperactivity, restlessness
  • Constipation
  • Muscle spasms, twitches, soreness
  • Difficulty swallowing
  • Back aches
  • Headaches
  • Chest tightness and difficulty breathing
  • Heart palpitations
  • High blood pressure
  • Extreme fatigue
  • Osteoporosis

Any of these common symptoms may indicate that you need more magnesium in your diet, but this simple mineral can help eliminate these symptoms and enhance your health.

Reverse Your Magnesium Deficiency Symptoms

Diet and lifestyle play a key role in your magnesium intake. Here are some simple and easy ways to boost your magnesium intake:

  • Eat green vegetables. Green vegetables have lots of chlorophyll, a molecule that contains magnesium.
  • Avoid refined and processed foods. Most refined products like white sugar and processed foods made with white flour have had their magnesium removed.
  • Try fermented foods and drinksFermented foods and drinks populate your gut with probiotics (beneficial bacteria and yeast) that help your body absorb more magnesium from your food.

    If you want to avoid finding and cracking young green coconuts, try our delicious probiotic liquid, CocoBiotic.

  • Try a magnesium supplement. Take a magnesium citrate supplement, like Peter Gilliam's CALM or Magna Calm. These two are powders and can be taken by adults and children to boost your magnesium intake and even ease constipation.

    Donna Gates suggests that you have other types of magnesium supplements as well. Magnesium chloride from the Pain and Stress Center in Texas is one of her favorites. You can also purchase Magesium Asparate from your health food store in capsules. Take 400-1600 mg per day to help relax you and to help your bowels move on a regular basis.

Be 10:4 With Magnesium

If you want to feel your best, then don't overlook magnesium. This low profile mineral is actually a key to your health and vitality! With the right calcium magnesium ratio, you'll always be 10:4!


  1. Fast Facts, National Osteoporosis Foundation.
  2. De Angellis, Tony, "Tony's Tidbits: Magnificent Magnesium," Tony's Tidbits, Jan 2002.

Other Sources:

  1. Schachter, Michael, "The Importance of Magnesium to Human Nutrition,"
  2. Simmons, Sandy, "Common Conditions Linked to a Magnesium Deficiency,"


  • darrin says:

    I was suffering from migraines. I was having 2 or 3 migraines every week and having to take medicine for them. I heard I might have low magnesium and gave it a try. I haven't had a headache in 3 weeks. its a miracle I tell ya!!!!!!!!

    Posted on Feb 23 at 5:40 pm

  • Lori says:

    I have been suffering from severe and chronic neck pain for 6 years. I have tried many different medications that have offered only some relief. I was told to try magnesium for heart rate stability, and was shocked to find that my pain went from an 8 to a 3! I am thrilled! It has also helped me to feel more energetic and less foggy! I am so thankful to have found this benefit and encourage anyone suffering from nerve pain to try magnesium! Good luck!

    Posted on Feb 19 at 5:23 pm

  • Lisa Mason says:

    I'm loving hearing about these magnesium stories! I have been complaining for years now, there is something wrong with me. Vit D has been low and been taking supplements but no improvements! I still feel like an old person. Muscles ache and so so tired! Then a friend mentioned Magnesium and things have improved immensely esp PMS, tiredness and I've gone off my anti-depressants. Legs ache still. Here's hoping Magnesium saves me and the old Lisa comes back again :)

    Posted on Jan 22 at 11:03 pm

  • I am a diabetic and started having severe heart palpatations .The hospital said i MY MAGNEIUM was very low levels.I have just started taking mag in a vitamin and hope it helps.As I am reading your messages It gives me hope to start feeling human again.Thanks for the encouragement.

    Posted on Nov 14 at 12:46 am

  • carol says:

    an ditto most of your positive comments. i had very low mg level spent 6 days in the hospital.

    Posted on May 29 at 12:09 pm

  • Josh Reynolds says:

    Thanks for this Article.. As i've recently been researching Magnesium to finds ways to cure my horrible Insomia that i got from working Night Shifts which i left around 5months ago and still suffer very badly. Its affected everything my work as im a personal trainer so reguarly keeping fit and healthy is my goal and this has affected me so much, my moods changed from always been happy to tired/moody! As im only 21 i should be enjoying life whilst im young but im missing out on everything as i stay in every night to trying get my sleep back to normal people don't realise how bad poor sleep affects you! But im ordering a Magnesium Spray (Which i'll use before bed) Magnesium Flakes (Which i'll use in the bath on the night) and also a good quality Magnesium Supplement! Iff anyone has any other way to help i would be very welcome just email me through my Email Address.

    Posted on May 26 at 4:14 am

  • Monica says:

    I utilize Mg; however, I utilize it transdermally, and I LOVE IT!

    Posted on Apr 26 at 4:04 pm

  • DG says:

    Debbie Wells said, "take "Schiff" Super Calcium magnesium. The bottle says to take 3 soft gels daily. 1.2g (1200mg) Calcium. and 400mg Magnesium. But, I take 3, three times a day. Is that enough? Or too much? "

    I have recently read several medical sources about the dangers of taking large doses of supplemental calcium, inlcuding heart problems, kidney problems, and reduced life expectancy. The number included in the most recent study I read was an average of 1,400 or more mg of supplemental calcium a day. According to those numbers, Debbie is clearly in the danger zone with the calcium. I haven't read anything about levels of zinc and magnesium that would be excessive, but I'm going to look for that information.

    Posted on Mar 1 at 4:22 pm

  • marilyn says:

    I am on Ion-Mag drops.... my arms and legs were giving out on my and i could hardly walk the steps dr. gave me a catscan for my brain, nothing showed no strokes... and since taking .75 mls in a glass of water twice a day... I am fine, walking the stairs and no weakson in legs or arms.
    how much is mgs is .75 mL I WONDER IF I AM TAKING ENOUGH OR TOO MUCH.
    THANK U i would like to know.... Marilyn

    Posted on Dec 23 at 6:10 pm

  • John E says:

    I have been suffering from a rapid onset of insomnia for about a week now . I started a magnesium supplement yesterday . I slept about an hour last night . It may take a while to correct if this is the problem .

    Posted on Dec 4 at 4:12 pm

  • danny hat says:

    thank you guys for the info had so many problems. swear i thought i was gonna die.(MAGNESIUM) crazy,

    Posted on Nov 19 at 8:01 pm

  • juanita doe says:

    For many years I have taken a magnesium supplement. It gives me such a feeling of wellbeing that I start forgetting to take my pill or capsule. The last time I stopped taking my magnesium I had such a severe case of heart palpitations I had to run to the doctor. After electro-cardiograms, heart holter monitor tests, heart echo-grams the doctor found no problem. I started taking my magnesium again and the palpitations disappeared!! Wow. I'll will be very careful about taking my magnesium every day . . . no matter how good it makes me feel :)

    Posted on Sep 24 at 3:18 pm

  • Lisa Hunt says:

    My primary doctor has been treating the stiffrness in my neck as artrithis for months. I went to the ER the other day for uncomfortable chest pains and was admiitted. I was told the my magnesium and calcium was low. After getting magnesium I can really tell the difference.

    Posted on Sep 24 at 12:25 pm

  • Bella Toshi says:

    Thank u so much for this info!!!! Wow I took amoxicillin for two days and must have been zapped of my magnesium fast!!! 2hrs laterback pain! Muscle weakness anxiety jitteryness etc.OMG!! I am sooooo happy for this!! Thanx guys!! And best of luck!!

    Posted on Sep 22 at 5:33 pm

  • Rachel says:

    I have had almost every symptom on the list and realized recently through some study that I was deficient in magnesium. I didn't realize that Magnesium was involved in over 325 biochemical important. I began taking it!! After a recent visit to the E.R., I won't be forgetting to take this for quite some time! I actually took twice the recommended dose to squelch my symptoms faster... I was so deficient it took a week at a double dose per day for the symptoms to go away...I feel a hundred times better now!

    Posted on Aug 1 at 9:11 pm

  • Cordelia says:

    I was told the best type(form)to take if you take an oral supplement is magnesium...citrate, chelated, malate...and to AVOID Magnesium Oxide as the body does not absorb this form but it is the cheapest and usually the most available comercially. Always good to read labels carefully. I hope this helps some one.

    Posted on Jun 22 at 4:52 pm

  • cray says:

    Try red edable clay.Its all natural and has magnesium and other minerals.

    Posted on Jun 20 at 1:22 pm

  • Ann Marie says:

    I started to experience an irregular heart beat (Ectopic beats) that gradually came on and started to last pretty much all day. I am a Psychologist and like to think (although I do get stressed Im only human) that I manage my anxiety and am aware of when I am anxious. I could not identify triggers etc. I looked it up and saw that people were taking Magnesium. I'm 44 years old and a little hormonal for longer periods. I saw that my symptoms were possibly due to a drop in hormone levels which can affect your magnesium uptake. I started taking a Magnesium and Zinc suppliment form Holland and Barret and they reduced to one or two little bumps a day after about 5 days. I increased the dosage slightly and now it seems they have gone! Im still going to see the Cardiologist just in case there is another underlying problem. However, for now they have gone. Research has also indicated that in UK women are usually prescribed beta blocker or something to alleviate anxiety (anti-depressants etc) but in other European countries they prescibe Magnesium. Interesting stuff.

    Posted on Jun 12 at 9:59 am

  • MaryAnn says:

    Epsom salts works quite well. Put in about 1-2 cups of Epsom salts and soak for
    at least a half an hour. It's also a great way to de-stress from the day. It helps with the aches and
    pains, plus you don't have to worry about loose stools. Just bought some DermaMag, magnesium lotion. Very interested in how that will work.

    Posted on May 29 at 5:12 pm

  • Marie Jackson says:

    HEart palpitations for 6 months. Hundreds a day. Looked up possible remedies. Tried a magnesium supplement. 99 % ofmy palpitations stopped within 5 days. It's a miracle! THe answer was so simple.

    Posted on Mar 19 at 6:34 pm

  • disappointed mama says:

    After 36 weeks of horrific "morning sickness" and not eating properly, I suddenly developed high blood pressure, swelling, and decreased kidney function. Three days of failure to induce labor, and a c-section later I am finally given a cure for this calamity: magnesium! If all of this was caused by a magnesium deficiency, why aren't doctors telling pregnant women?!? It could have been prevented, and many more women are going through this too. This information needs to be spread.

    Posted on Mar 4 at 11:43 am

  • Jeff says:

    I heard it is easier for your body to up take Mg through the skin. So I am going to try soaking in an Epsom salt bath. Most of your Mg stores are in tissue and organs, so it sounds like it would help. I am NOT SURE just did some reading on it.

    Posted on Feb 21 at 8:28 pm

  • Cathy says:

    It was discovered this year that I have a magnesium deficiency, a pretty significant one apparently. I also have chronns disease. Can someone suggest to me what "kind" of magnesium I could take that wouldn`t cause such loose stools. I also have a colostomy and my output is loose enough and I already have a problem staying hydrated. Any help would be appreciated.

    Posted on Feb 19 at 2:35 pm

  • Debbie Wells says:

    I take "Schiff" Super Calcium magnesium. The bottle says to take 3 soft gels daily. 1.2g (1200mg) Calcium. and 400mg Magnesium. But, I take 3, three times a day. Is that enough? Or too much? (I always wondered why these give me energy.) This explains why.

    Posted on Jan 19 at 10:07 am

  • Debbie Wells says:

    Wow! I am so glad I looked this up on my computer! Last summer & was dieting and working out and extreme fatigue over took me so bad I could barely get out of bed let alone do my house work and normal every day activies! I remembered I ran out of my regular Calcium supplement with magnesium last October & bought a bunch of bottles of CALCIUM only on sale at another store! I thought I was being smart saving money. But little did I know it wasn't a smart move at all. The other day I typed in my symptoms in my computer & found a blog where a person said they took Magnesium and their symptoms went away! So I bought Calcium magnesium gel caps and already after one day my pains are about gone in my joins and muscles, My arms aren't tingling at night near as much keeping me awake. I can feel my energy level begin to slowly come back. I have only been on the Cal-Mag two days. I do recall every single time I diet and cut back on my eating I begin to feel lousy. I always end up getting sick with something and ever single time the diet goes by the wayside. I regain all the weight I had lost. I have my fingers crossed this is all it takes. but it's all beginning to come together why I keep getting sick.

    Posted on Jan 19 at 9:52 am

  • Desiree says:

    "calcium to magnesium ratio of 10:2.67 or even 15:4" These are basically the same number ratio...

    Posted on Jan 4 at 6:17 am

  • Melodie says:

    Thank you for this straight forward information. I know I have this problem and will now do something about it.

    Posted on Oct 9 at 4:54 am

  • J C Moore says:

    I have been taking a magnesium w/chelated zinc, thinking I was doing something healthy. After reading an article in Dr. Mercola's e-mail, I find that the supplement "magnesium stearate" may precipitate an unhealthy condition, when I should be supplementing with "magnesium citrate".

    Posted on Aug 22 at 8:26 pm

  • Sharon Dye says:

    I was recently hospitalized for severe chest pain. I thought it was a heart attack and my blood pressure was elevated. I was full of anxiety. weeks before I was hospitalized I developed insomia and was very irritable. After going through a series of test which included a stress test, they doctor discovered taht my magnesium level was low and I had slight anemia. Long story short, it was not explained to me why I needed magesium. After reading the information on this website, everything makes sense to me.
    Thank you for all of the information!!!!
    S. Dye

    Posted on May 23 at 8:27 pm

  • Thank you for your article. Its May 2011 and your summary of the importance of magnesium in the body remains important and relevant to maintaining a healthy body.
    Anna McRobert, Kinesiologist, Brisbane, Australia

    Posted on May 17 at 12:45 am

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