What do PMS headaches, racing thoughts, and anxiety attacks have in common? It’s magnesium deficiency. Over 50% of Americans are reported to have low magnesium stores, and soil depletion and processed foods are a driving force. Here are a few unusual signs you, too, could be low on this essential mineral.
In the holistic wellness space, we’re always talking about mystery symptoms. It’s the blessing and curse of “root cause medicine.” We’re digging for a new angle, a deeper meaning, and a solution that doesn’t just mask our symptoms but actually solves them.
This is absolutely how we should approach our wellness — by listening to what our body has to tell us. But sometimes, root cause medicine sends us down deeper rabbit holes than we need to go. Maybe the driving force behind our PMS headaches, heart palpitations, and racing thoughts isn’t hormone imbalance. Maybe it’s a mineral deficiency.
If you’ve ever experienced “mystery symptoms” that aren’t connected to a diagnosis, you’re in the right place. Let’s unpack magnesium deficiency (estimated to impact over 50% of Americans) and the telltale signs you’re probably ignoring.
6 Signs of Magnesium Deficiency You’re Probably Ignoring
Magnesium deficiency isn’t always obvious. Here are some subtle signs your body is asking for more intentional magnesium in your diet and skincare routine.
Muscle cramps that wake you up at night
Shoutout to those intense leg cramps that come out of nowhere (especially when you’re asleep). These are connected to mineral deficiencies and dehydration, and magnesium (a mineral and electrolyte) is a common symptom driver. The reason topical magnesium is so popular for sore muscles and cramps is because it helps relax muscle contractions. Think about it this way: calcium contracts muscles, magnesium loosens them. These two minerals should balance out equally, but without enough magnesium, the body can get stuck in contraction. That’s when those leg cramps pop up, almost out of nowhere.
Racing thoughts before bed
Magnesium is a calming mineral. It acts as a buffer for adrenaline and cortisol, relaxing the heart and nervous system, especially at bedtime. But without enough magnesium, the brain is on high alert — sorting through the to-do lists and past conversations like it’s a full-time job. If you can’t get your brain to turn itself off at night, it’s time to make magnesium a part of your bedtime routine. Not only can it help calm down those stress hormones, but the added bedtime practice serves as a physical symbol that you’re in rest mode.
Intense chocolate cravings
Maybe your chocolate addiction isn’t a willpower issue. Maybe it’s a magnesium issue. Our bodies tend to let us know when they need something, and dark chocolate is an excellent source of magnesium. Though delicious, chocolate isn’t a long-term strategy against magnesium deficiency, unfortunately. Do yourself a favor and apply topical magnesium to the bottoms of your feet for quick relief. Or, try taking magnesium supplements for a few months to see if it curbs your cravings.
Headaches right before your period
Hear us out … you don’t have to adapt to pounding headaches before every period (this isn’t normal). Estrogen levels drop dramatically right before your period, and it helps balance your magnesium levels. If you’re already depleted, the sudden estrogen dip might take a toll on your body’s mineral stores, leading to throbbing pain in your head. If your headaches come with stress, anxiety, and chocolate cravings, it’s time to pay more attention to your magnesium levels.
Unexplained heart flutters
Your medical provider says they’re “not dangerous,” but a racing heartbeat or palpitations are telltale signs of magnesium deficiency. The heart needs a steady flow of minerals, especially calcium, to help it contract. The key here is, magnesium moves calcium into the heart so it can contract at a steady pace. Without magnesium, the heart could flutter and pound at abnormal rates.
You stay up too late and never feel rested
If you’re sleeping for eight hours and still wake up groggy, it’s time to prioritize magnesium. This mineral helps neutralize overactive stress hormones, and it flips your circadian rhythm on. That means it can help you actually commit to that bedtime routine you keep putting off. Fatigue from magnesium deficiency is a unique kind of tired. It’s usually paired with a disrupted nervous system, an overactive mind, and frequent anxiety.
How to Use Topical Magnesium to Build Your Magnesium Stores
Topical magnesium is the fastest way to get magnesium into your bloodstream. Since it skips the digestive system, creams, balms, and bath salts have the added benefit of not triggering gut symptoms, too. Here’s how you can make topical magnesium a part of your routine.
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Magnesium Balm. Thick and creamy, a clean ingredient magnesium balm is the easiest way to deliver magnesium straight to cramps, headaches, and even chocolate cravings. For quick results, apply it directly to painful areas or to the bottoms of your feet.
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Magnesium Spray. If you need to freshen up your magnesium stores quickly, set a magnesium spray next to your bedside table. You can spray this on your whole body or directly on muscle cramps.
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Magnesium Bath Salts. If you love a nighttime bath, consider adding magnesium bath salts to the water. This is a good way to deliver topical magnesium to your whole body, although a bit less practical than a spray or magnesium balm.
New Product Alert: Toups Magnesium Balm
Nature’s fix for restless nights, our brand-new Magnesium Balm takes you from wired to grounded. Toups and Co is where skincare and wellness collide — and we created a product that truly speaks to that. It’s the soothing balm you reach for to resolve skin barrier imbalance and disrupted sleep patterns.
Calm and Comfort for Your Bedtime Routine