Are You Getting Enough Magnesium In Your Diet?

Magnesium deficiency can be hard to detect. Common symptoms can easily be mistaken for a myriad of other health concerns. Responsible for more than 300 chemical reactions, magnesium is hard at work maintaining proper body function. Getting the daily recommended amount is crucial to health. Yet roughly 80% of healthy adults have a magnesium deficiency.

Not consuming magnesium rich foods is partly to blame. Consuming caffeine and alcohol can also prevent the body from absorbing the important nutrient. Another factor is changes in soil – nutrients that were once in our soil are being depleted. Overtime, our agricultural practices have caused a decline in our food's nutrients, increasing our likelihood of deficiencies.

So how can you tell if you have a magnesium deficiency? These are common symptoms:

Muscle Cramping

Stiff muscles is one of the first symptoms of not getting enough magnesium. Magnesium is responsible for muscle contractions and ensuring we move smoothly.

Trouble Sleeping

It can be difficult to pinpoint why you are not getting enough rest. Factors like stress, light, lack of exercise, and diet all play a role. Magnesium, however, decreases cortisol, relaxes the muscles, and allows the GABA receptors to induce sleep.


At one point or another, we will all experience some form of anxiety. This is perfectly natural. For those that are experiencing chronic anxiety, something in the body is out of whack. Cortisol, known as the stress hormone, increases when we experience anxiety. Magnesium helps keep cortisol in check. So, it makes sense that a lack of magnesium results in increased anxiety.

Weakness and Fatigue

Magnesium equals energy. It creates ATP (adenosine triphosphate), which is responsible for cellular energy. Without ATP, we lack energy, resulting in the feeling of weakness and fatigue.

High Blood Pressure

Magnesium keeps blood pressure in check. Responsible for chemical reactions that include the heart, relaxing blood vessels, and regulating blood sugar, it is important to maintain adequate magnesium.

Irregular Heartbeat

If your heart is skipping beats, it may be due to a magnesium deficiency. Magnesium helps carry other electrolytes that are responsible for the muscle contractions that result in a normal heartbeat. Magnesium is crucial in keeping the heart healthy and happy.


Depending upon your age and gender, the daily recommend amount of magnesium ranges from 300 to 420 mg. Eating foods such as dark leafy greens, pumpkin seeds, seaweed, quinoa, almonds, bananas, and sesame seeds can introduce more magnesium into your diet. There are also supplements that can be taken.