A magnesium deficiency often gives vague complaints such as muscle cramp, fatigue and a restless feeling. Yet it is hard to establish, because most magnesium sits in your bones and cells, not in your blood. As a result, a normal blood value does not always rule out a deficiency.
We notice that magnesium is often named first for muscle cramp, while the cause can be broader. Below you can read calmly what a deficiency means with age.
Later in life something else is added. You more often use medicines and sometimes eat less varied, and both can slowly affect the magnesium balance. That is why in this piece we look separately at what a deficiency means after 60, and what you can calmly do about it.
What are the symptoms of a magnesium deficiency?
The best-known complaints of a magnesium deficiency are muscle cramp, muscle twitching and a tired or restless feeling. Some people also notice headache or worse sleep. The complaints are non-specific, so they can have another cause too.
| Where you may notice it | Example |
|---|---|
| Muscles | Cramp in the calves, twitching |
| Energy | Fatigue, listlessness |
| Nerves | Restless feeling, irritability |
| Sleep | Trouble falling asleep |
Do you recognise these complaints? Then that says nothing with certainty yet. It only gives a direction to look further.
Why are older adults at extra risk of a deficiency?
With age you often eat less and less varied, so you take in less magnesium. The gut also sometimes absorbs less, and the kidneys lose more magnesium with certain medicines. Water pills are a well-known example.
The Dutch Nutrition Centre (Voedingscentrum) names wholegrain products, nuts, seeds and green vegetables as good sources of magnesium. With a smaller appetite, these are sometimes the first to disappear.
Do you use water pills? Then also read how that links to potassium deficiency and to a low sodium.
Why does a blood test not show everything about magnesium?
The blood holds only a small part of all the magnesium in your body. Most is stored in bones and cells. As a result, the value in the blood can be normal while the store in the cells is low. Researchers call this a subclinical deficiency (DiNicolantonio et al., 2018).
A serum magnesium value is therefore useful, but not a complete picture. That is exactly why the result is worth a conversation.
You can have your magnesium measured via the magnesium blood value. A doctor registered in the Dutch BIG register reviews the result and places it in context.
What can you do yourself if in doubt?
With persistent muscle cramp or fatigue it is wise to have it looked into calmly rather than dosing high yourself. Too much magnesium from supplements can cause complaints, certainly with a slower kidney function.
My advice: discuss persistent complaints with your GP, and never adjust your medicines on your own. A blood test can support the conversation.
Want the bigger picture? Then read the pillar on vitamins and minerals after 60.
Where is magnesium found?
Magnesium is in many ordinary products. Wholegrain bread, oats, nuts, seeds, legumes and green vegetables such as spinach are good sources. Dark chocolate also contains some magnesium. By eating varied you usually get enough.
With a smaller appetite these products are sometimes the first to disappear. Then intake can drop slowly without you noticing. A handful of unsalted nuts or a portion of wholegrain a day already helps a good deal.
The Dutch Nutrition Centre (Voedingscentrum) indicates roughly how much magnesium adults need per day. For most people, a normal, varied diet is enough to stay on level.
What does an out-of-range magnesium value mean?
A low value in the blood can fit a deficiency, but a normal value does not always rule one out. That is because most magnesium sits in your cells. A high value is less common and usually links to a reduced kidney function or to supplements.
What a result means for you depends on your complaints, your medicines and your kidney function. That is why a doctor looks at the whole and not at one single number.
If you notice persistent cramp or fatigue, the value is mainly a starting point for a conversation. Together with your GP you can look at whether there is a cause that deserves attention.
Frequently asked questions
Below are the questions we hear most often about magnesium later in life.
References
- DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668. PMID: 29387426.
- Netherlands Nutrition Centre (Voedingscentrum). Magnesium. Accessed 2026. voedingscentrum.nl.
- Health Council of the Netherlands (Gezondheidsraad). Dietary reference values for minerals. The Hague. gezondheidsraad.nl.
Would you like to have your magnesium and other values checked at a calm moment, without first booking an appointment with your GP? At Levenswijs Health you can. Every result is reviewed by a doctor registered in the Dutch BIG register. A blood test does not provide a diagnosis. For treatment decisions, always discuss your results with your GP.
الأسئلة الشائعة
What are the first signs of a magnesium deficiency?
Often these are muscle cramp, twitching, fatigue and a restless feeling. The complaints are non-specific and can have another cause too. A blood test gives direction, but does not provide a diagnosis.
Can my blood value be normal and still be a deficiency?
Yes, that is possible. Most magnesium sits in bones and cells, not in the blood. So the serum value can be normal while the store in the cells is low. Discuss your result with your GP.
Do water pills raise my risk of a magnesium deficiency?
Some water pills make the kidneys excrete more magnesium, which can raise the risk. If you use these medicines, measuring can be worthwhile. Never adjust your medicines yourself, but discuss it with your GP.
Do I need a referral to have magnesium measured?
No. At Levenswijs you can have your magnesium measured without a referral. The result is reviewed by a doctor registered in the Dutch BIG register. For treatment, your GP remains your point of contact.
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