Is hair loss a symptom of low magnesium?

Author: Luz Littel  |  Last update: Wednesday, October 8, 2025

While there is no evidence of a direct relationship between magnesium and hair loss, when a magnesium inadequacy occurs, it can have a significant impact on your hair health. When we think of hair thinning, we mainly consider different types of alopecia, such as male pattern baldness or alopecia areata.

Can low magnesium make your hair fall out?

In summary, magnesium deficiency can contribute to hair loss by impairing hair follicle development, reducing blood flow, increasing inflammation, causing hormonal imbalances, and leading to calcium build-up in the hair follicles.

What vitamin am I lacking if my hair is falling out?

Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss. Vitamin B2 (riboflavin) is a component of two important coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) [22].

How can you tell if your body is lacking magnesium?

Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. Magnesium deficiency is usually treated with supplements.

How much magnesium should I take for hair loss?

How much magnesium should I take for hair growth? The RDA of magnesium for adults is 400–420 mg per day for men and 310–320 mg per day for women.

Magnesium Deficiency: Symptoms and Supplements - 2024

What is the best vitamin for hair loss?

Vitamin D.

Vitamin D is essential for creating the cells that develop into hair follicles. It also supports healthy bones and your immune system. If you have hair loss and low vitamin D levels, your doctor may recommend vitamin D supplements.

Can low magnesium cause grey hair?

Experts think that low magnesium may not only increase hair loss risk but may also contribute to premature greying. Additionally, it appears that magnesium deficiency is one of the most overlooked causes of hair loss.

What depletes magnesium the most?

Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.

What drink is high in magnesium?

What drink increases magnesium? Juices containing plenty of whole fruits and veggies may have a good amount of magnesium. Milk has 24-27 milligrams per cup. Water from your tap as well as mineral or bottled waters also could give you a good amount of magnesium if you drink the recommended two liters a day.

Is it safe to take magnesium daily?

Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.

What vitamin deficiency causes grey hair?

Although the primary cause of premature hair graying (PHG) is considered to be genetic, certain environmental factors also play a role. Trace element deficiencies such as Vitamin B12, Vitamin D3, and calcium may also be associated with PHG.

Why is my hair so thin I can see my scalp?

A visible scalp through your hair can be a sign that it's thinning (but not always). The factors that contribute to thinning hair (and thus a visible scalp) include stress, diet, vitamin deficiency and ageing.

Which magnesium is best for hair?

The recommended daily dosage for magnesium is between 320 and 400 mg for most adults. If you're looking for Which magnesium is best for hair growth, opt for Magnesium glycinate, as it's highly absorbable and easy on the stomach.

Which mineral deficiency causes hair loss?

Iron Deficiency and Hair Loss

A lack of iron can lead to hair thinning, brittle hair and in severe cases, hair loss related to iron deficiency. Consuming iron-rich foods such as red meat, spinach and iron supplements can help combat hair loss caused by iron deficiency.

Can low magnesium cause weight gain?

Reduced magnesium in the body has been linked to insulin resistance that could lead to weight gain. In a study that compared 24 nondiabetic, obese children with 24 nondiabetic, lean children, researchers found the children at higher weights consistently had lower magnesium in their body.

What fruit is full of magnesium?

Many people do not meet their daily magnesium needs. Adult males need 400-420 milligrams daily, while females require 310-400 milligrams. Fruits like papaya, prickly pear, figs, bananas, apricots, and guava are good sources of magnesium.

Is coffee high in magnesium?

Coffee isn't a great source of vitamins and minerals, but as a plant-based drink, it contains some, and a few that we should be getting more of. Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women).

What organ is most affected by magnesium?

Causes. Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Magnesium is needed for many functions in the body.

Does magnesium help you lose belly fat?

Yes, studies show magnesium supplementation can help reduce belly fat storage. Magnesium modulates cortisol and metabolic pathways involved in fat distribution. Taking 200-400 mg/day of magnesium citrate as part of a healthy diet and exercise regimen may help target a reduction in abdominal fat.

What foods should you avoid if you have low magnesium?

Unhealthy Foods That Deplete Magnesium (Avoid These)
  • Trans Fats. High-fat foods in general may reduce the absorption of magnesium. ...
  • Sugary Foods. Any foods that contain sugar must be included in our list of foods that deplete magnesium. ...
  • Phosphoric Acid. Phosphoric acid is an additive that will deplete magnesium.

Can magnesium reverse hair loss?

The few existing studies reveal that magnesium supplementation had no significant impact on certain kinds of hair loss, such as alopecia areata [15][16]. It should, however, prevent further unnecessary hair shedding associated with magnesium inadequacy.

Does magnesium deficiency cause body odor?

What deficiency causes body odor? Zinc or magnesium deficiencies can lead to worse body odor because they affect how you metabolize foods, which influences smell.

What is the hair pull test?

Pull Test and Tug Test

This simple test measures the severity of hair loss. During a pull test, a dermatologist grasps small sections of hair, about 40 strands, from different parts of the scalp and gently tugs. If six or more strands fall out, you have what's known as active hair loss.

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