11 Warning Signs of Magnesium Deficiency

Magnesium is vital for kids' health, but deficiency can be hard to spot. Watch for these signs:

Muscle cramps
Constant tiredness
Mood swings
Trouble sleeping
Weak bones
Poor focus
Numbness
Headaches
Restless legs
Loss of appetite
Irregular heartbeat

If you notice these, consult a healthcare provider. Be sure to read through our full article below for more details.

Muscle Cramps and Spasms
Constant Tiredness and Low Energy
Irritability, Anxiety, or Mood Swings
Trouble Sleeping or Insomnia
Weak or Brittle Bones
Difficulty Concentrating and Poor Focus
Numbness or Tingling Sensations
Frequent Headaches or Migraines
Restless Legs or Twitching
Loss of Appetite and Nausea
Irregular or Abnormal Heartbeat

What Are the 11 Warning Signs of Magnesium Deficiency in Kids?

How important is magnesium to your child's overall health? While it might seem like just another buzzword in the supplement world, there's real merit behind why magnesium is gaining so much attention. This essential mineral supports over 300 biochemical reactions in a growing child's body, from energy production to muscle function and nerve regulation.

The worrying thing about magnesium deficiencies are that it's almost impossible to tell. However, studies note that "[...] the reality is that 75% of us aren’t getting enough, leading the lack of magnesium to be called the “invisible deficiency.”

So it's important that you play very close attention to these 11 warning signs of magnesium deficiency, and take action before it affects your well-being.

1. Muscle Cramps and Spasms

If your child frequently complains about muscle cramps—especially in their legs—this could be an early indicator of magnesium deficiency. Magnesium is essential for healthy muscle function, as it plays a role in muscle relaxation and contraction. Without enough magnesium, muscle fibers can become tense, leading to cramps and spasms that may happen at any time.

Why It Happens

Magnesium regulates calcium levels in the muscle cells, and without it, calcium can build up, causing the muscles to contract excessively and leading to cramping or twitching. This process can result in painful spasms that may last anywhere from a few seconds to a few minutes. Since kids are active and growing, they need higher magnesium levels to support these demands on their muscles.

When Cramps Happen

These cramps can often occur at night, a condition sometimes called "nocturnal leg cramps," which disrupts sleep and leaves your child tired the next day. Kids might also experience cramps after sports or physical activities, as exercise drains magnesium stores through sweat. If your child is constantly dealing with cramps, they might become hesitant to participate in physical activities, impacting their social and physical development.

What to Do

Dietary Support: Ensure their diet includes magnesium-rich foods like bananas, yogurt, spinach, and pumpkin seeds. Including these in after-school snacks or dinner can help maintain their magnesium levels.

Hydration: Dehydration can worsen cramps, so make sure they stay hydrated, especially during and after sports activities.

Topical Magnesium: Consider using magnesium oil or lotion on the affected area to provide immediate relief. These can be massaged onto cramping muscles to help alleviate the pain.

When to Seek Help

While occasional cramps can be normal, frequent cramps might require a doctor’s input. If cramps are accompanied by muscle weakness or other symptoms, it’s worth getting their magnesium levels checked, as this can sometimes indicate an underlying deficiency.

With adequate magnesium, your child’s muscles will contract and relax more smoothly, reducing the chances of uncomfortable cramps and helping them stay active and pain-free.

2. Constant Tiredness and Low Energy

Fatigue is another common symptom of magnesium deficiency in kids.

If your child seems unusually tired, even after a full night's sleep, magnesium deficiency might be the culprit. Magnesium is central to energy production as it aids in the formation of ATP (adenosine triphosphate), the molecule that fuels nearly all of the body’s cellular processes. Without enough magnesium, ATP production slows down, meaning your child has less energy available to power everyday activities. This can lead to persistent fatigue that doesn’t improve with rest.

How Magnesium Powers Energy

ATP needs magnesium to be effective; it binds to magnesium ions to form an active structure used by cells to generate energy. Low magnesium means that ATP can’t function as well, leaving cells deprived of the energy they need to operate efficiently. This not only causes fatigue but can also affect focus and mood, as the brain and muscles don’t get the energy needed to function at their best.

Signs of Magnesium-Related Fatigue

Lack of Enthusiasm for Activities: Kids with low magnesium may feel drained even after mild activity, like a short walk or playing with friends, which isn’t typical for most children.

Difficulty Concentrating: Along with physical fatigue, they might feel mentally sluggish, which can show up as difficulty focusing on schoolwork or other tasks.

Irritability and Low Mood: Constant tiredness can also make kids irritable, as they’re dealing with the frustration of low energy.

How to Support Their Energy

Incorporate Magnesium-Rich Foods: Add energy-boosting snacks to their routine, like nuts (almonds, cashews), leafy greens, and whole grains (oats, quinoa). A morning smoothie with spinach, banana, and almond butter is a great way to start the day with a magnesium boost.

Reduce Processed Foods: Processed foods often lack magnesium and can even deplete magnesium levels in the body. Opting for whole foods can make a difference.

Hydration and Electrolytes: Staying hydrated is key to energy levels, especially if your child is active. Include a pinch of sea salt or a splash of coconut water for extra electrolytes, including magnesium, in their water bottle.

When to Talk to a Doctor

If your child’s fatigue persists, even after dietary adjustments, or if they’re unusually weak or tired without exertion, it’s a good idea to check with a doctor. Chronic fatigue can sometimes be linked to other deficiencies or health issues, so having their magnesium levels evaluated can help pinpoint the problem.

3. Irritability, Anxiety, or Mood Swings

Mood swings, irritability, and anxiety in kids can sometimes be more than just “normal” behavior, especially if they’re happening more frequently or intensely than usual. Low magnesium levels can directly impact mood by affecting neurotransmitter regulation. Magnesium is essential for balancing neurotransmitters like serotonin, often known as the “feel-good” chemical. Without enough magnesium, serotonin production can drop, making it harder for kids to manage their emotions and remain calm in everyday situations.

How Magnesium Affects Mood

Magnesium acts as a natural “calm” mineral, helping to reduce stress hormones and support the brain’s natural mood stabilizers. It also influences the release of GABA, a neurotransmitter that promotes relaxation and prevents overstimulation of the brain. When magnesium levels dip, this calming effect is compromised, leaving kids more vulnerable to stress, anxiety, and irritability.

Signs of Mood-Related Magnesium Deficiency

Frequent Tantrums or Outbursts: If a typically calm child suddenly seems more prone to frustration or anger, magnesium might be low.

Heightened Anxiety: Kids might feel more anxious or nervous in situations that usually wouldn’t bother them, such as schoolwork, social events, or trying new things.

Overly Emotional Reactions: You might notice more tears or dramatic responses to minor issues, which can stem from difficulty regulating emotions.

How to Support Mood Naturally

Incorporate Magnesium-Rich Snacks: Try adding magnesium-rich snacks into their day, like a handful of cashews, pumpkin seeds, or a small piece of dark chocolate. These foods can help stabilize magnesium levels and support serotonin production.

Mindful Activities: Encourage activities like yoga or deep breathing exercises, which can naturally boost magnesium levels in the body. Outdoor play can also be a great way to relieve stress.

Magnesium Bath Soaks: Adding Epsom salts (a magnesium compound) to their bath can help them absorb magnesium through their skin, providing a relaxing effect before bedtime.

When Mood Symptoms Persist

If mood swings or anxiety are frequent and seem intense, a magnesium deficiency test could help determine if low levels are contributing. Persistent mood issues can sometimes indicate an imbalance that goes beyond day-to-day stress, so checking in with a pediatrician is a good idea.

By addressing potential magnesium deficiency, you may help your child feel more balanced, calm, and able to manage their emotions, making a positive difference in both their daily mood and long-term emotional well-being.

4. Trouble Sleeping or Insomnia

Sleep disturbances, such as difficulty falling asleep, staying asleep, or waking up frequently during the night, can also signal magnesium deficiency. Magnesium helps regulate melatonin, a hormone that controls your sleep-wake cycle. Without enough magnesium, your child might struggle with poor-quality sleep or insomnia. You may notice your child tossing and turning at night or waking up several times without being able to get back to sleep. Poor sleep can have a cascading effect, leading to other problems like fatigue, irritability, and difficulty concentrating during the day.

Why Magnesium is Important for Sleep

Magnesium not only influences melatonin but also works to relax muscles and calm the nervous system. It does this by activating GABA receptors, a neurotransmitter that helps quiet the mind and promote relaxation. Low magnesium levels mean that this calming effect is reduced, which can result in a restless, uneasy feeling that makes it hard for kids to settle down at bedtime.

Signs of Magnesium-Related Sleep Issues

Difficulty Falling Asleep: Kids with low magnesium may lie awake, unable to relax enough to drift off, which can turn into prolonged insomnia if the deficiency isn’t addressed.

Frequent Night Wakings: Even if they manage to fall asleep, kids with low magnesium might wake up multiple times, struggling to stay asleep through the night.

Restlessness or Tossing and Turning: Without enough magnesium to relax their muscles, kids may toss and turn frequently, leading to fragmented and poor-quality sleep.

How to Support Better Sleep

Add Magnesium-Rich Foods at Dinner: Include foods like sweet potatoes, bananas, or leafy greens in their evening meal to help boost magnesium levels before bedtime.

Consider a Pre-Bedtime Routine with Magnesium: A warm bath with Epsom salts can help them absorb magnesium through the skin, which promotes relaxation and sleepiness. Magnesium lotions applied to their feet or legs can also help ease them into a calm state before bed.

Limit Screen Time: Reducing screen time in the hour before bed can support melatonin production naturally. Encourage activities like reading or drawing to help them unwind instead.

When to Seek Help for Sleep Issues

If poor sleep persists even after making dietary and lifestyle adjustments, it may be worth consulting a pediatrician. Sleep issues in children can have multiple causes, but checking for magnesium deficiency can be a helpful step in identifying the root of the problem.

5. Weak or Brittle Bones

Magnesium is essential for strong bone development in kids. It works closely with calcium and vitamin D to build and maintain healthy bones. If your child is deficient in magnesium, they may have weaker bones, which can increase their risk of fractures and breaks, even from minor falls or accidents. This is especially concerning for growing children, as their bones are still developing. In the long term, a lack of magnesium can contribute to conditions like osteoporosis later in life, making it crucial to address any deficiencies early on.

Why Magnesium Matters for Bone Development

While calcium often gets the spotlight for bone health, magnesium is equally important. Magnesium assists in activating vitamin D, which is necessary for the absorption of calcium. Without sufficient magnesium, calcium doesn’t reach the bones as effectively, leading to weaker bone density. In fact, magnesium makes up about 60% of the mineral content in bones, so it’s directly involved in bone strength and integrity.

Signs of Magnesium-Related Bone Weakness

Frequent Bone or Joint Pain: Kids might complain about aches or pains in their legs, arms, or back, which can sometimes be a sign of weak bones.

High Frequency of Fractures: If your child seems to have more fractures or breaks than expected, it may be worth checking their magnesium levels.

Slow Recovery from Bone Injuries: A lack of magnesium can hinder the body’s ability to heal quickly, so recovery from fractures may take longer than usual.

How to Support Bone Health

Incorporate Magnesium-Rich Foods: Include foods like dark leafy greens, nuts, seeds, and fish in their meals to help boost magnesium intake. Fortified foods, such as certain cereals, can also be a good source.

Balance Calcium and Magnesium Intake: While calcium is important, it needs to be balanced with magnesium. Ensure their diet includes a mix of both to support optimal bone health.

Encourage Weight-Bearing Activities: Activities like running, jumping, or climbing help strengthen bones, and magnesium can improve the muscle function needed for these activities. Ensuring adequate magnesium intake supports physical activity, which is also beneficial for bone density.

Long-Term Impact

Addressing magnesium deficiency early can prevent long-term issues like osteoporosis, a condition where bones become brittle and fragile. Ensuring kids have adequate magnesium not only supports strong bones in the short term but also reduces their risk of bone-related issues later in life.

6. Difficulty Concentrating and Poor Focus

Magnesium also affects cognitive function, meaning it plays a role in how well kids can concentrate and process information. If your child has low magnesium levels, they might find it difficult to stay focused on tasks, whether at school or during other activities. You might notice that they are more easily distracted, have trouble completing homework, or seem uninterested in learning new things. This can be particularly problematic in school settings, where focus is necessary for absorbing new information and performing well academically. Magnesium helps support healthy brain function, and its deficiency can slow down cognitive processes, making it harder for kids to concentrate.

Why Magnesium is Important for Focus

Magnesium helps activate receptors in the brain that support learning and memory. It also regulates neurotransmitters like dopamine, which influence focus and attention. With low magnesium, the brain may have trouble transmitting signals efficiently, leading to slower cognitive processing and difficulty with concentration. Additionally, magnesium is known to have a calming effect on the nervous system, which can help kids feel more relaxed and focused.

Signs of Magnesium-Related Concentration Issues

Increased Distractibility: Your child might be more prone to daydreaming or easily pulled away from tasks by minor distractions.

Difficulty Completing Assignments: They may have trouble following through on homework or school projects, often leaving tasks incomplete.

Lack of Interest in Learning: A deficiency can reduce motivation, as kids struggle to process new information, making learning feel more challenging or frustrating.

How to Support Focus and Cognitive Function

Add Magnesium-Rich Foods: Foods like almonds, spinach, and avocado are rich in magnesium and can be added to meals and snacks to support concentration.

Incorporate Omega-3s with Magnesium: Pair magnesium-rich foods with omega-3-rich foods like fish, chia seeds, or walnuts. Omega-3s support brain health, and together with magnesium, they create a strong foundation for cognitive function.

Encourage Physical Activity: Physical movement helps improve blood flow to the brain and can boost focus and mental clarity. Activities like yoga, which combine movement with breathing exercises, are particularly beneficial and can help kids stay calm and focused.

When to Seek Further Support

If concentration issues persist, even with dietary improvements, consider speaking with a healthcare provider to evaluate if additional supplementation or other strategies might help. Cognitive issues can sometimes overlap with other conditions, so getting a clear picture of your child’s magnesium levels and overall health is helpful.

7. Numbness or Tingling Sensations

Numbness or tingling in the hands, feet, or other areas of the body can be a surprising sign of magnesium deficiency in children. Magnesium is central to healthy nerve function, helping regulate signals between the brain and nerves. When magnesium levels are low, nerves may become overactive, creating sensations of tingling or “pins and needles.” This can be particularly noticeable when your child has been sitting for a while or is in an awkward position, but for those with a deficiency, it may happen more frequently and without a clear cause.

Why Magnesium is Key for Nerve Health

Magnesium helps stabilize cell membranes and controls the flow of calcium into nerve cells. When there’s insufficient magnesium, calcium can flood into nerve cells, causing them to be overstimulated and resulting in sensations of numbness or tingling. This overactivity in the nervous system can lead to discomfort and, if left unaddressed, may cause more persistent nerve issues.

Signs of Magnesium-Related Nerve Sensations

Frequent “Asleep” Limbs: If your child often mentions that their fingers, toes, or even legs feel numb or “asleep,” this may be due to magnesium deficiency.

Pins and Needles without Pressure: They might feel tingling sensations even when they haven’t been sitting or leaning on a limb for a long time.

Discomfort in Certain Positions: Sitting cross-legged or remaining in the same position for extended periods might lead to faster onset of these sensations, which could point to a nerve-related issue due to low magnesium.

How to Support Healthy Nerve Function

Include Magnesium-Rich Snacks: Nuts, seeds, and leafy greens are great for maintaining magnesium levels and can be easily added to their daily diet.

Encourage Regular Movement: Sitting or standing in one position for too long can intensify these sensations. Encourage kids to take movement breaks, especially when doing activities like studying or watching TV.

Try Magnesium Supplements or Topicals: After consulting with a pediatrician, magnesium supplements or topical magnesium lotions can provide direct support to help address deficiency-related nerve issues. Magnesium applied directly to the skin may be helpful in easing tingling sensations in the extremities.

When to Consult a Doctor

If numbness or tingling sensations persist or are causing discomfort, it’s essential to speak with a healthcare professional. Persistent nerve issues can sometimes indicate a more significant deficiency or related health problem that requires a deeper evaluation.

8. Frequent Headaches or Migraines

Children who suffer from frequent headaches or migraines may have low magnesium levels. Magnesium is involved in relaxing blood vessels and regulating neurotransmitter release in the brain, both of which help prevent migraines. A deficiency in magnesium can cause blood vessels to constrict, leading to headaches or triggering more severe migraines. If your child is experiencing frequent headaches that aren’t relieved by typical treatments, or if they seem more sensitive to light and sound during headaches, it could be worth exploring whether low magnesium is contributing to the problem.

How Magnesium Helps Prevent Headaches

Magnesium is involved in the production and release of neurotransmitters that control pain perception and nerve signaling in the brain. It also prevents the excessive release of glutamate, a compound that, when unregulated, can contribute to the overstimulation of brain cells, triggering migraines. Magnesium’s calming effect on blood vessels and nerves helps reduce the intensity and frequency of headaches, making it an essential mineral for managing this issue.

Signs of Magnesium-Related Headaches

Sensitivity to Light and Sound: Kids with magnesium-related migraines may be more sensitive to light, noise, or other sensory stimuli, classic signs of migraine headaches.

Pain in the Forehead or Temples: If your child often complains of pain in these areas, it may be related to constricted blood vessels in the brain due to low magnesium.

Frequent Unexplained Headaches: If headaches are frequent and don’t respond well to over-the-counter treatments, it may point to a magnesium deficiency.

How to Support Headache Relief

Introduce Magnesium-Rich Foods: Foods like dark leafy greens, nuts, and fish are packed with magnesium and can help keep blood vessels relaxed and neurotransmitter levels balanced. Including these foods regularly can provide natural headache prevention.

Encourage Hydration: Dehydration can exacerbate magnesium deficiency and worsen headaches. Make sure your child drinks enough water throughout the day to support both hydration and magnesium levels.

Consider Magnesium Supplements with Medical Advice: After consulting a healthcare provider, magnesium supplements or powders can be a more direct way to address deficiency. Some families find success with magnesium glycinate, known for its calming effects and bioavailability.

When to Consult a Doctor

If your child’s headaches are frequent, severe, or are accompanied by other symptoms like dizziness or vision changes, speak with a healthcare provider. They may recommend a blood test to check for magnesium levels and identify other potential causes.

9. Restless Legs or Twitching

Restless leg syndrome (RLS) or twitching in the legs is another sign of magnesium deficiency in children. Magnesium is important for relaxing muscles and calming the nervous system, and a deficiency can lead to involuntary muscle movements or sensations in the legs that make it difficult for kids to stay still, especially at night. RLS is often described as an uncontrollable urge to move the legs due to uncomfortable tingling, itching, or crawling sensations. This can interfere with your child’s sleep and overall comfort, leading to fatigue and irritability during the day.

Why Magnesium Matters for Muscle and Nerve Relaxation

Magnesium helps regulate nerve signals and muscle contractions by balancing calcium levels in muscle cells. When magnesium levels are low, calcium can accumulate in muscles, causing them to contract excessively or twitch involuntarily. This leads to sensations of restlessness, especially in the legs. Magnesium’s calming effect on the nervous system helps ease these symptoms by allowing the muscles and nerves to relax.

Signs of Magnesium-Related Restlessness

Uncontrollable Urge to Move Legs: If your child constantly feels the need to move their legs, especially at night or during periods of rest, it may be due to low magnesium.

Tingling or Crawling Sensations: Kids with RLS often describe a tingling or “crawling” feeling in their legs, which can be uncomfortable and disrupt sleep.

Nighttime Restlessness: This urge to move or twitching typically worsens at night, making it hard for children to fall or stay asleep, leading to fatigue the next day.

How to Alleviate Restlessness and Twitching

Introduce Magnesium-Rich Foods: Foods like bananas, dark chocolate, leafy greens, and nuts are high in magnesium and can help support relaxation.

Consider a Bedtime Magnesium Routine: A warm bath with Epsom salts (magnesium sulfate) can help calm the muscles before bed, allowing your child to relax and sleep more comfortably. Magnesium lotions or sprays applied to the legs can also help.

Encourage Stretching and Light Exercise: Gentle stretching or light exercise during the day can help release built-up tension in the legs and may reduce nighttime restlessness.

When to Consult a Doctor

If restless legs or twitching is frequent and interferes with sleep, it’s a good idea to speak with a healthcare provider. Persistent RLS can have multiple causes, and low magnesium may be just one factor. A doctor can check magnesium levels and discuss other possible treatment options.

10. Loss of Appetite and Nausea

Magnesium deficiency can sometimes result in a reduced appetite, and in more severe cases, nausea. Children who are not getting enough magnesium might eat less than usual or complain of feeling full quickly, even after eating a small amount of food. Nausea may also develop as the body struggles to function properly without sufficient magnesium. These symptoms can lead to further nutritional deficiencies, as a poor appetite can result in an overall lack of important nutrients needed for growth and development.

Why Magnesium Impacts Appetite and Digestion

Magnesium helps activate enzymes that are essential for digestion and energy production. When magnesium is deficient, these enzymes can’t function optimally, causing disruptions in digestion. Additionally, magnesium plays a role in calming the nervous system and supporting a balanced metabolism. Without it, the body’s ability to regulate hunger and digestive comfort can be affected, leading to symptoms like nausea or a “full” feeling too soon.

Signs of Magnesium-Related Digestive Issues

Reduced Appetite: If your child is eating noticeably less or frequently saying they’re not hungry, it could be a sign of low magnesium.

Feeling Full Quickly: Kids may complain of feeling full after eating only a small portion, which can result in insufficient nutrition.

Occasional Nausea: Magnesium deficiency can sometimes cause nausea, making it hard for kids to want to eat or enjoy food, even if they haven’t eaten recently.

How to Support Digestive Health and Appetite

Encourage Magnesium-Rich Meals: Try including more magnesium-rich foods, such as whole grains, avocados, yogurt, and nuts, which can help restore appetite and ease digestive discomfort.

Opt for Smaller, Nutrient-Dense Meals: If your child has a reduced appetite, focus on smaller portions that are packed with nutrients, like a smoothie made with spinach, banana, and almond milk, or a small serving of Greek yogurt with nuts.

Stay Hydrated: Proper hydration supports digestion, and drinking enough water can help improve appetite and ease nausea.

When to Speak to a Doctor

If loss of appetite or nausea is persistent or affecting your child’s weight, consult a healthcare provider. They may test for magnesium levels and look into other potential causes, especially if your child is showing other signs of deficiency or digestive issues.

11. Irregular or Abnormal Heartbeat

In more severe cases of magnesium deficiency, children may experience an irregular or abnormal heartbeat, known as arrhythmia. Magnesium helps regulate the heart's electrical impulses, and without enough, the heart may not beat as smoothly as it should. While this symptom is less common in kids, it can be serious if it occurs. If your child complains of their heart "racing" or feeling like it skips a beat, it’s important to seek medical advice immediately. An irregular heartbeat can lead to other complications, so addressing magnesium levels can be crucial for heart health.

Why Magnesium is Vital for Heart Health

Magnesium helps control the movement of calcium and potassium in and out of heart cells, which is essential for maintaining a regular heartbeat. Without enough magnesium, calcium can flood heart cells, leading to overstimulation and irregular beats. Magnesium also helps relax blood vessels, supporting healthy blood pressure and heart function. Even in young, healthy individuals, magnesium is essential to ensure smooth and regular heart rhythms.

Signs of Magnesium-Related Arrhythmia

Heart Palpitations: Your child might describe a feeling of their heart racing, pounding, or “skipping” beats, even when they’re at rest.

Shortness of Breath: In some cases, irregular heart rhythms can make children feel short of breath or tired after minimal activity.

Lightheadedness or Dizziness: If the irregular heartbeat affects blood flow, it can cause feelings of dizziness or lightheadedness, which may come and go.

How to Support Heart Health

Encourage Magnesium-Rich Foods: Foods like leafy greens, fish, and nuts are high in magnesium and support heart health. Try incorporating these regularly into your child’s diet to maintain healthy magnesium levels.

Limit Processed Foods: Highly processed foods can deplete magnesium levels and often lack essential minerals. Opt for whole, unprocessed foods whenever possible to help keep magnesium balanced.

Stay Hydrated: Proper hydration supports blood flow and can ease the strain on the heart. Encourage regular water intake to help reduce the risk of arrhythmias.

When to Seek Medical Attention

If your child experiences any symptoms of arrhythmia—such as a racing heart, feeling like their heart is skipping beats, or dizziness—it’s essential to consult a healthcare provider right away. An irregular heartbeat can have multiple causes, and a magnesium deficiency is just one potential factor. A doctor may perform tests to check magnesium levels and evaluate other potential contributors.