Magnesium can boost mood, improve sleep, strengthen muscles and more.
Many people in the United States don’t consume enough magnesium in their diet. Symptoms of low magnesium levels vary based on the severity of the deficiency but may go unnoticed unless you are severely deficient. Magnesium deficiency may be more common in people with diabetes, low absorption and inflammatory bowel disease.
Adults and children age 4 years and older should consume 420 mg of magnesium per day, according to the U.S. Food and Drug Administration. (A note when reading food labels: Magnesium content is not required to be listed on a food’s label unless magnesium was added to the food.)
Symptoms of a low magnesium level
“From a medical perspective, magnesium is important in our absorption of potassium. Low potassium can cause similar symptoms to those of low magnesium, including muscle weakness, cramps, fatigue, neurological problems, stomach problems and irregular heartbeat,” said primary care physician Dr. Justin N. Miller, at Vanderbilt Integrated Internal Medicine. Low levels can also be a risk factor for osteoporosis (weakened bones).
Benefits of magnesium
“It’s an essential nutrient and mineral that is crucial for your brain and body,” said Miller.
Magnesium is vital for healthy nerves and kidneys. It can play a role in regulating mood, weight management, improving digestion and regulating circadian rhythm and the ability to sleep.
Magnesium has also been shown to:
- improve bone health
- lower risk of stroke and cardiovascular disease
- regulate blood sugar
- maintain regular heart rhythms
- manage mood
- help exercise performance
- prevent migraines
How to get enough magnesium
“The best way to get magnesium is through your diet,” said Miller. This mineral is found in a variety of unprocessed foods, including:
- leafy green vegetables
- nuts and seeds
- beans and legumes
- whole, unrefined grains
- oats
- certain fish (salmon, mackerel and halibut)
- yogurt
- dark chocolate
- avocado
- tofu
If you are not getting enough through your diet, there are several common types of supplements.
“To our bodies, magnesium is all the same, but it does come in several different forms. Magnesium glycinate, which typically comes in pill or powder form, is a gentle form and well absorbed by the body,” said Miller.
“We typically recommend taking 300 mg of magnesium glycinate as a starting point, to see how your body handles the dosage and how it works for you,” Miller said. “Supplements are generally safe, but too much can cause diarrhea, nausea and abdominal cramps.”
Talk to your doctor about whether you should consider taking a supplement.
Where good health begins
It’s important to have a primary care provider to oversee all of your health care needs. Vanderbilt Primary Care offers convenient locations throughout Middle Tennessee.
