About half of the American population isn’t getting enough magnesium, which is alarming when you consider how important this mineral is.
“Magnesium is crucial for more than 300 bodily functions, from supporting muscle and nerve health to maintaining bone strength and a steady heart rhythm,” explains a senior dietitian. “It helps convert food into energy and contributes to a stable mood and good sleep.”
Determining whether someone is genuinely magnesium-deficient can be tricky. Generally, magnesium levels aren’t often tested in medical settings. However, there are a few signs to be aware of. Insufficient magnesium might lead to muscle cramps, heart palpitations, and issues with sleep, among other symptoms.
It’s worth mentioning that some symptoms of magnesium deficiency overlap with other nutritional deficiencies and health conditions, so it’s best to consult a healthcare professional if you’re experiencing these issues to eliminate other possible causes.
If you think you might be lacking magnesium, working with a dietitian could be beneficial in confirming your concerns and figuring out the safest way to boost your intake if it turns out to be low.
Dietary sources of magnesium
“Most people can meet their magnesium requirements through a varied, whole-food diet,” the dietitian notes. “But low intake is common, especially if your meals don’t include enough plants, nuts, seeds, or whole grains.”
She shared a list of magnesium-rich foods to consider adding to your meals. Women should aim for around 310mg of magnesium daily, while men should target at least 400mg.
“Seeds like pumpkin or hemp provide high magnesium content in small portions, while foods like spinach, black beans, quinoa, and almonds also contribute significantly,” she adds.
“Try sprinkling toasted seeds on porridge or salads, tossing spinach into pasta or omelets, mixing black beans into wraps or soups, replacing rice with quinoa, or snacking on almonds.”
Should I take a magnesium supplement?
“Supplementation can help with issues like sleep, stress, or regularity if you’re deficient,” she says, “but boosting your intake through food is generally more effective for lasting benefits.”
Although it might seem daunting, teaming up with a dietitian can help improve your dietary intake of magnesium, and supplements can serve to fill any gaps left by your diet.
Excess magnesium from supplements can cause adverse effects like diarrhea and cramping. It might even lead to low blood pressure in rare cases. Thus, it’s advisable to keep supplementation under 350mg daily unless otherwise directed by a healthcare provider.
What type of magnesium supplement is best?
Magnesium glycinate—most bioavailable
“Magnesium glycinate is commonly used for sleep or anxiety,” she says, noting its better absorption and gentler impact on the stomach compared to other types.
Magnesium taurate—best for heart health
This form of magnesium might be beneficial for heart health due to its amino acid taurine, which is prevalent in the heart. It could also help lower blood pressure and enhance cholesterol levels.
Magnesium citrate—good for digestion
According to the dietitian, magnesium citrate can aid in digestion and maintaining regularity but may cause loose stools, which isn’t ideal for individuals with digestive issues like IBS.
