Magnesium: Why It Matters, How to Get Enough, and the Risks of Not Having Enough

When it comes to essential nutrients, magnesium is often overlooked—but it shouldn't be. This unsung mineral plays a starring role in hundreds of bodily processes, from energy production to heart health. Yet nearly ​50% of Americans don’t get enough magnesium​ from their diets, according to the National Institutes of Health (NIH). Let’s dive into why magnesium matters, how to ensure you’re getting enough, and what happens if you fall short.

​Why Magnesium Matters

Magnesium is a multitasker. Here’s what it does for your body:

• ​Energy production: It helps convert food into ATP, the energy currency of your cells.

• ​Muscle and nerve function: Magnesium relaxes muscles and regulates nerve signals, which is why it’s key for everything from exercise recovery to sleep quality.

• ​Bone health: About 60% of your body’s magnesium is stored in bones, working alongside calcium and vitamin D to keep them strong.

• ​Heart health: It supports steady heart rhythms and healthy blood pressure.

• ​Blood sugar control: Magnesium aids insulin function, making it crucial for metabolic health.

• ​Stress management: It helps regulate cortisol, the “stress hormone,” and promotes relaxation.

Studies also link adequate magnesium intake to lower risks of chronic conditions like type 2 diabetes, migraines, and heart disease.

​How to Get Enough Magnesium​

The recommended daily intake for adults is ​310–420 mg, depending on age and gender. Here’s how to hit your target:

​1. Magnesium-Rich Foods​

Load up on these whole foods (bonus: many are staples in a balanced diet!):

• ​Leafy greens: Spinach, Swiss chard, and kale (1 cup cooked = ~150 mg).

• ​Nuts and seeds: Pumpkin seeds (1 oz = 150 mg), almonds (80 mg), and cashews.

• ​Legumes: Black beans, edamame, and lentils.

• ​Whole grains: Quinoa, oats, and brown rice.

• ​Dark chocolate: 70% cocoa or higher (1 oz = 64 mg).

• ​Avocados, bananas, and fatty fish, such as salmon, also contribute smaller amounts.

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2. Supplements​

If your diet is lacking in essential nutrients, consider taking supplements. Options include:

• ​Magnesium citrate: Great for digestion and constipation relief.

• ​Magnesium glycinate: Ideal for sleep and anxiety (gentler on the stomach).

• ​Magnesium oxide: Budget-friendly but less bioavailable.

Always consult a doctor before starting supplements, especially if you have kidney issues or take medications.

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3. Lifestyle Tweaks​

• ​Soak in Epsom salts: A warm bath with Epsom salts, which contain magnesium sulfate, can help boost absorption through the skin.

• ​Limit processed foods: They are often low in magnesium and high in sodium, which can deplete your stores.

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The Risks of Not Having Enough​

Magnesium deficiency (hypomagnesemia) often goes unnoticed because its symptoms are initially subtle.

Watch for:

• ​Early signs: Fatigue, muscle cramps, headaches, and irritability.

• ​Moderate deficiency: Numbness, heart palpitations, and poor sleep.

• ​Severe or chronic deficiency: Linked to osteoporosis, arrhythmias, seizures, and increased risk of hypertension or diabetes.

​Who’s at higher risk?​​

• Older adults (absorption declines with age).

• People with gastrointestinal diseases (e.g., Crohn’s).

• Those with type 2 diabetes or alcohol use disorder.

• Individuals on certain medications (e.g., diuretics, proton pump inhibitors).

​The Bottom Line​

Magnesium is a quiet powerhouse—easy to overlook but vital for thriving. Prioritize magnesium-rich foods, consider supplements if needed, and listen to your body’s signals. A small effort to boost your intake can pay off in better energy, sleep, and long-term health.

Got questions? Please share them below or talk to a healthcare provider to personalize your magnesium game plan!

​Sources: National Institutes of Health (NIH), Mayo Clinic, Harvard T.H. Chan School of Public Health.

Disclaimer: This blog post is for informational purposes only and not a substitute for professional medical advice.