Hair loss, brittle nails, and dull skin can be indicators of magnesium deficiency. While many women attribute hair loss to hormonal imbalances, stress, or weather, magnesium plays a role in protein synthesis, supporting healthy hair follicles, and reducing inflammation.

Magnesium deficiency can also lead to dry, dull, and lifeless skin, as it impacts blood circulation and collagen synthesis. This mineral helps maintain cell regeneration, controls inflammation, and balances skin hydration. Magnesium is also involved in mineralization and protein synthesis, supporting strong nail growth. Adult women require approximately 300-400 mg of magnesium daily.

Muscle cramps or restless legs syndrome, especially before sleep, are typical signs of low magnesium levels. Muscles need magnesium to relax properly; when the body lacks sufficient amounts, they begin to function abnormally.

More severe premenstrual syndrome (PMS) symptoms are a common consequence of magnesium deficiency. PMS typically appears within two weeks before a new menstrual cycle begins, with common signs including bloating, breast tenderness, edema, weight gain, muscle aches, headaches, mild swelling in the limbs, and changes in appetite, such as cravings. This nutrient helps relax muscles, reduce inflammation, and supports hormone balance, contributing to overall comfort.

Persistent eyelid twitching or, in severe cases, involuntary eye movements known as nystagmus, can be caused by magnesium deficiency. This mineral is essential for normal nerve signal transmission, directly affecting muscle control around the eyes.

A feeling of numbness, tingling, or a "pins and needles" sensation in the hands, feet, or face is another sign of low magnesium levels. This occurs because nerves require magnesium to transmit signals accurately. Women experiencing these symptoms frequently should seek medical advice and undergo testing. Incorporating magnesium-rich foods into the diet, such as almonds, spinach, pumpkin seeds, bananas, and whole grains, helps replenish the body's magnesium stores.

Diets high in phytates and oxalates can reduce magnesium absorption. Excessive alcohol or caffeine consumption, or chronic diarrhea, can also lead to increased magnesium loss from the body. Certain medications, such as diuretics or antibiotics, may affect the balance of this mineral. Therefore, maintaining a balanced diet and promoting gut health are crucial for stable magnesium levels.

Le Nguyen (According to Healthline, Times of India)