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Signs You May Be Deficient in Magnesium—and How to Fix It

Magnesium is an essential mineral involved in over 300 biochemical reactions in your body, including muscle function, energy production, and nerve signaling. Despite its importance, many people don't get enough magnesium from their diets, leading to deficiency with wide-ranging symptoms.

Common Signs of Magnesium Deficiency

  • Muscle cramps and spasms: Magnesium helps muscles relax, so a deficiency can cause twitching and cramps.
  • Fatigue and weakness: Low magnesium affects energy production and can cause tiredness.
  • Irregular heartbeat: Magnesium supports heart rhythm; deficiency can cause palpitations.
  • Sleep problems: Magnesium promotes relaxation and sleep; low levels may lead to insomnia.
  • Headaches or migraines: Some studies link magnesium deficiency with increased headache frequency.
  • High blood pressure: Magnesium helps regulate blood pressure; low levels may contribute to hypertension.

Who Is at Risk?

People with certain conditions, like diabetes, gastrointestinal diseases, or those taking diuretics, may have higher risk of magnesium deficiency. Older adults and people with poor diets are also susceptible.

How to Boost Your Magnesium Levels

  • Eat magnesium-rich foods like spinach, nuts, seeds, whole grains, and legumes.
  • Consider magnesium supplements if dietary intake is insufficient—but consult your healthcare provider first.
  • Reduce intake of alcohol and caffeine, which can deplete magnesium.
  • Manage stress, as chronic stress can lower magnesium levels.

Magnesium Supplements: What to Know

Magnesium comes in several forms, including citrate, glycinate, and oxide. Magnesium citrate and glycinate are generally better absorbed. Start with low doses to avoid digestive upset.

Conclusion

Magnesium deficiency can affect many aspects of your health but is often overlooked. Paying attention to symptoms and ensuring adequate intake through diet or supplements can help you feel better and support overall wellness.

References:

  • Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition
  • de Baaij, J. H., et al. (2015). Magnesium in man: implications for health and disease. Physiological Reviews
  • Rosanoff, A., et al. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews

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