Can magnesium impact the quality of my sleep?

Yes, magnesium promotes muscle relaxation and regulates serotonin production. Magnesium deficiency can be associated with sleep disorders such as insomnia or frequent waking.

Can a magnesium deficiency be caused by a more serious condition?

Yes, certain conditions such as diabetes, kidney disease or digestive disorders can affect the assimilation of magnesium, increasing the risk of deficiency.

Can certain foods inhibit the absorption of magnesium?

Yes, foods rich in oxalates (such as spinach) or phytates (such as certain wholegrain cereals) can inhibit magnesium absorption. It's important to include a variety of foods and not to rely too heavily on these sources without combining them with other magnesium-rich foods.

Magnesium deficiency: symptoms, causes and natural solutions

By Lucie Granjon

Published on: Friday, December 08, 2023, Updated on: Wednesday, September 30, 2026

What are the signs of magnesium deficiency? Trembling eyelids, persistent tiredness, muscle cramps or heart palpitations may indicate a magnesium deficiency. What are the causes of a magnesium deficiency and how can it be remedied through diet or a course of marine magnesium? That's the subject of this article, which provides a complete overview of the benefits of magnesium and all the natural solutions to a magnesium deficiency.

Contents

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What are the symptoms of magnesium deficiency?

Deficiencies often appear at times when the pace of life is very intense (e.g. through work, studies), during periods of recovery (e.g. from illness or depression) or when we do not take sufficient care of our lifestyle (e.g. drinking alcohol, smoking, lack of sleep).

Fatigue: feeling exhausted as soon as you wake up and having several bouts of tiredness during the day.
Stress: you may feel overwhelmed and stress management becomes complicated.
Mood disorders: you may feel nervous, irritable, depressed, or down.
Muscle cramps: these can occur at any time, with calf cramps frequently occurring at night.
Insomnia: a lack of magnesium can lead to sleep disorders, difficulty falling asleep, waking up at night and insomnia.
Eyelid tremor: this is often one of the first signs of magnesium deficiency. The eyelid (or the lower part of the eye) twitches uncontrollably.
Tingling: a magnesium deficiency can cause numbness or tingling sensations in the extremities.
Palpitation: Extrasystoles (heartbeat disturbances) may be caused by a lack of magnesium. You may feel your heartbeat is irregular or stronger than usual. In all cases, you should consult your doctor.

What are the consequences of magnesium deficiency?

Magnesium-rich recipe ideas

Expert advice

To optimise magnesium absorption and improve its assimilation, it is also useful to adopt favourable dietary and lifestyle habits. For example, consume sources of vitamin D, which help to improve the body's absorption of magnesium.

Focus on our Naturopathic editor, Lucie Granjon

Passionate about plants and their properties, she has been working in the world of natural beauty and aromatherapy for over 10 years, after starting her career with a perfumer. Lucie supports ethical and committed brands in their development strategy, product formulation and the expert advice they give their customers. She has worked with our Aroma-Zone teams on several books, including "Le grand guide de l'Aromathérapie et des cosmétiques naturels". At the same time, she has been training for years in aromatherapy, herbalism and the distillation of essential oils, while supporting the work of French plant growers.