1 week ago

Magnesium Deficiency Signs, Food Sources, and Supplement Guidance

Magnesium is a mineral your body uses for muscles, nerves, energy, and the heartbeat.

People usually get it from foods such as nuts, seeds, beans, leafy greens, and whole grains.

Not getting enough may sometimes be linked with cramps, tiredness, poor sleep, weakness, or mood changes.

More serious deficiency may involve tingling, nausea, or heart-rhythm problems.

However, these signs can happen for many different reasons.

Some health conditions, medicines, alcohol use, or problems absorbing nutrients can increase the risk of low magnesium.

Eating more magnesium-rich foods is usually a good first step.

Some people may consider supplements if food alone does not meet their needs.

Too much supplemental magnesium can cause diarrhea, so people should seek professional advice before using it.

Key facts

Main functions: Magnesium supports healthy bones, electrolyte balance, energy metabolism, muscle function, nerve signaling, and normal heart rhythm.
Possible signs: Muscle cramps or spasms, fatigue, poor sleep, weakness, mood changes, numbness or tingling, irregular heartbeat, reduced appetite, nausea, and increased muscle tension.
Food sources: Pumpkin seeds, almonds, cashews, peanuts, leafy greens, beans, lentils, whole grains, avocado, and high-cocoa dark chocolate.
Risk factors: A consistently low-magnesium diet, gastrointestinal conditions, long-term alcohol consumption, some medications, nutrient-absorption conditions, and certain chronic health conditions.
Supplement example: Magnesium glycinate is described as a commonly used supplement form that some people choose for its formulation and tolerability.
Supplement safety: Excessive supplemental magnesium can cause digestive side effects, particularly diarrhea.
Sponsored content disclosure: The article is identified as paid-for sponsored content, and ThePrint journalists were not involved in its reporting or writing.

theprint.in · 1 week ago