Magnesium is an essential mineral that our bodies need to develop properly and maintain good health. Among a host of things it does, magnesium helps with protein production, muscle and nerve function, blood glucose control, and bone development.

Daily Dose

Adults have a daily recommended dose of 420 mg/day and 320 mg/day, respectively, for men and women aged 31 and over, which shouldn’t be difficult to obtain as magnesium is found in an abundance of foods. Nuts like almonds, cashews, and peanuts, leafy green vegetables like spinach, beans like black beans or edamame, cereals like brown rice and oatmeal, as well as some meats and fruits are all good sources of magnesium. Yet an incredible 1 out of every 3 (37% for men, 34% for women) folks aged two and up did not meet their daily requirements for magnesium. A magnesium deficiency can put you at risk for some physical and mental health issues.

If you’re wondering about whether or not you’re getting enough magnesium, here are some signs to look out for that may indicate a magnesium deficiency.

Neuromuscular Symptoms of Magnesium Deficiency

1. Fatigue and weakness - Find yourself reaching for coffee everyday? Your muscles and nerves need magnesium to work properly, so if you have a magnesium deficiency, you may feel more weak and tired than a healthy person. 

2. Nerves - Magnesium is important for good nerve action, so a lack of it can cause twitches, cramps and muscle

3. Sleepiness - Need that 3pm pick me up? It makes sense that if you’re not eating a healthy range of foods, and your muscles and nerves are not feeling good, that another effect of magnesium deficiency can be lethargy

Other Symptoms Associated with Magnesium Deficiency

4. Bone Health - Magnesium has been shown to improve bone density. And because low magnesium intake levels have associated with some bone weaknesses, it is possible that a magnesium deficiency may be a contributing factor to the onset of these. Magnesium can promote bone health, support bone density and healthy bone development.

5. Migraine headaches - Those with a magnesium deficiency are more likely to suffer from migraine headaches, which is related to the lack of blood pressure regulation in sufferers of hypomagnesaemia. In fact, experts think magnesium could be helpful for some who deal with migraines 

How To Test For It

If you think you may have a magnesium deficiency, it is important to see your healthcare professional. The easiest way to confirm a deficiency is a blood test. Your healthcare professional may also want to test your body’s ability to absorb magnesium with an infusion test, though this is a less reliable test. 

What To Do Next

If you do have a magnesium deficiency, some things to try to eliminate are high intake levels of alcohol that can prevent your body from processing the magnesium properly. Some gastrointestinal issues can also interfere with the body’s ability to take in magnesium. And of course, a balanced diet with magnesium rich foods is fundamental to staving off a magnesium deficiency.

Magnesium Supplements

If diet is not enough, your healthcare professional may recommend a quality magnesium supplement to boost the body’s levels to a healthy, normal range. There are different forms of magnesium sups and best to speak to your healthcare professional about the right Magnesium Supplement for you.