Magnesium is an essential mineral for heart, bone and brain health, but many of us are missing the mark.
Reviewed by Dietitian Jessica Ball, M.S., RD
Key Points
- Magnesium supports energy production, bone strength, heart health and mental well-being.
- Signs of deficiency include fatigue, muscle cramps, brain fog and poor sleep quality.
- Incorporate magnesium-rich foods like nuts, spinach and whole grains to help increase intake.
Magnesium is involved in hundreds of processes throughout the body, including supporting heart, bone and brain health and helping provide the energy you need to get through the day. It may also play a role in sleep and stress management, too.
Women ages 19 to 30 are recommended to consume 310 mg of magnesium per day, increasing to 320 mg at age 31 and older (and slightly more during pregnancy). Men ages 19 to 30 need 400 mg per day, increasing to 420 mg at age 31 and older.
Unfortunately, many adults in the U.S. are only getting about half of that. That’s a concern because low magnesium is linked to a variety of health conditions, including diabetes, osteoporosis, migraine headaches and heart disease. Thankfully, a true deficiency in magnesium is relatively uncommon in otherwise healthy adults. Still, if you’re worried you’re not getting enough, it’s worth discussing with your healthcare provider.
Here are 10 signs that may suggest you’re not getting enough magnesium, plus tips for adding more of this important mineral to your diet.
1. You Often Struggle to Get Through a Workout
Muscle fatigue and exhaustion can be signs that you’re not getting enough magnesium. If you used to be able to crush your morning workout or find that you just don’t have the energy or strength for your evening walk anymore, low magnesium intake could be one factor worth considering.
Magnesium plays many important roles in the body, including supporting energy production. Without enough magnesium, your body can’t efficiently convert the food you eat into energy that powers your daily activities. Magnesium works by activating enzymes that break down nutrients for fuel and helps create ATP, the primary energy source for your cells.
2. You Notice Changes in Your Mood
Magnesium plays a role in the central nervous system and helps regulate neurotransmitters that send messages to your brain. Because of this, researchers have explored whether magnesium may influence mood and emotional wellbeing.
Some research suggests that magnesium supplementation may help support mood, reduce feelings of anxiety and improve sleep quality in certain people. Other studies have found that magnesium supplementation may enhance the effects of some antidepressant medications, including selective serotonin reuptake inhibitors (SSRIs).
That said, mood and mental health are influenced by many factors, and magnesium is just one piece of the puzzle. If you’re experiencing changes in your mood or have concerns about your mental health, it’s important to talk with your healthcare provider.
3. You’re Experiencing Muscle Cramps, Tremors or Twitches
We all experience the occasional muscle spasm or twitch from time to time. But if muscle cramps, tremors or twitches become more frequent, low magnesium levels could be one contributing factor.
Magnesium plays an important role in muscle function, helping muscles contract and relax properly. It also supports protein synthesis, which is important for muscle growth and repair. When magnesium levels are too low, normal muscle function may be disrupted, potentially contributing to cramps, twitches or tremors.
It’s also important to remember that muscle cramps can have other causes. For example, dehydration may play a role, so be sure you’re drinking enough fluids throughout the day.
4. You’re Tired All the Time
There are countless reasons why you might feel tired all the time, from a stressful job and parenting responsibilities to poor sleep and mental health challenges. But your diet can play a role, too.
Magnesium is involved in energy production, helping your body convert the food you eat into usable energy. Without enough magnesium, this process may not work as efficiently, which could contribute to feelings of fatigue. That’s one reason it’s important to include magnesium-rich foods as part of a balanced eating pattern.
5. You Have High Blood Pressure
Magnesium plays an important role in heart health and helps support normal blood pressure regulation. It also contributes to blood sugar control and other processes that support overall cardiometabolic health. Many foods found in an anti-inflammatory diet—such as leafy greens, beans, nuts and seeds—are also good sources of magnesium.
Some research suggests that magnesium may help support healthy blood pressure levels, particularly when consumed as part of an overall healthy diet. However, high blood pressure is influenced by many factors, and low magnesium intake is just one potential piece of the puzzle. If you have concerns about your blood pressure, talk with your healthcare provider.
7. You Struggle to Get a Good Night’s Sleep
Magnesium plays a role in regulating the nervous system and works closely with gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate nerve activity. Essentially, it acts as the body’s “calm-down” signal, preventing the brain from becoming overly excited or stressed. Magnesium helps support GABA function by activating its receptors, which may help the brain wind down and prepare for sleep.
Research suggests that people with higher magnesium intakes may be more likely to report better sleep quality and adequate sleep duration. That said, sleep is influenced by many factors, including stress, sleep habits, medical conditions and certain medications. If you’re consistently struggling with sleep, it’s worth discussing your concerns with a healthcare provider.
8. You Notice Changes in Your Heartbeat
Magnesium is a key player in regulating your heart rate and keeping it healthy, so not getting enough can really throw it out of whack.
In severe cases of magnesium deficiency, changes in heart rhythm, known as arrhythmias, can occur. Arrhythmias may cause symptoms such as chest pain, shortness of breath, weakness, dizziness, confusion or fainting. However, it’s important to note that irregular heartbeats can have many causes, and magnesium deficiency is just one potential factor.
Because arrhythmias can be serious, it’s important to talk with your healthcare provider if you notice changes in your heartbeat or experience any of these symptoms. If you have chest pain, difficulty breathing, fainting or other sudden, severe symptoms, seek emergency medical care right away.
9. You Have Weaker Bones
Magnesium plays a crucial role in bone health, as it is involved in the regulation of calcium and the activation of vitamin D, both essential for maintaining strong and healthy bones.
When magnesium levels are too low, these processes may not function optimally, which could affect bone density over time. Some research suggests that long-term magnesium deficiency may interfere with normal bone remodeling and repair, potentially increasing the risk of bone-related conditions such as osteoporosis.
Of course, bone health is influenced by many factors, including age, physical activity, overall diet and certain medical conditions. But ensuring you get enough magnesium is one way to help support strong, healthy bones throughout life.
10. You Experience Brain Fog
One symptom sometimes associated with low magnesium intake is difficulty concentrating, often referred to as “brain fog.” This can manifest as trouble staying focused on tasks, forgetfulness or feeling mentally sluggish.
Magnesium plays a crucial role in supporting brain function, as it helps regulate neurotransmitters that influence focus and cognitive clarity. When magnesium levels are low, these processes can be disrupted, which could contribute to feelings of mental fatigue or fogginess.
How to Increase Your Magnesium Intake
The great thing about increasing your magnesium intake is that it will also help support your intake of other essential nutrients like fiber, complex carbohydrates, healthy fats and calcium. Since we advise getting the majority of your nutrition from a healthy diet, focusing on magnesium-rich ingredients is a simple place to start.
Some of our favorite magnesium-rich foods include:
- Pumpkin seeds
- Chia seeds
- Almonds
- Spinach
- Cashews
- Peanuts
- soymilk
There are many delicious ways to up your magnesium intake and it’s pretty easy to sneak these foods into your daily diet. Try topping salads or yogurt with nuts or seeds, or building a bean and veggie taco bowl instead of relying on beef or chicken. For something sweet, a small portion of dark chocolate with nuts can satisfy a craving while adding magnesium. You can also increase intake by choosing whole-wheat bread and pasta instead of refined versions.
Our Expert Take
Magnesium is an essential nutrient that is necessary to ensure your body works properly. The majority of Americans do not get enough magnesium in their diet. Eating a variety of whole foods, including whole grains, dairy, fruits, vegetables, nuts, seeds and legumes, can support getting enough magnesium in your diet. If you can’t eat a lot of those foods and you’re concerned about getting enough magnesium—or you’re experiencing any of the previously-mentioned symptoms—see your healthcare provider or meet with a registered dietitian to figure out a plan that’s tailored to your needs.
Comments are closed.