The Importance of Minerals – Part #1

Being low in magnesium is not uncommon, but it’s a good idea to address it. A mild deficiency can lead to symptoms like muscle cramps, fatigue, and irritability, while a more severe deficiency can have more serious consequences.

Low in Magnesium? Symptoms and Solutions

Magnesium is an essential mineral that plays a crucial role in numerous bodily functions. It’s important for bone health, cardiovascular health, and the functioning of nerves and muscles. It also helps regulate blood sugar levels and is involved in energy production and protein synthesis.

Symptoms of Low Magnesium

Being low in magnesium, a condition known as hypomagnesemia, can lead to a range of symptoms. These symptoms often start subtly and can become more pronounced as the deficiency worsens.

Common symptoms include:

  1. Muscle-related Symptoms:
    • Muscle cramps and spasms.
    • Muscle weakness.
    • Twitches or tremors.
  2. Neurological Symptoms:
    • Numbness or tingling in extremities.
    • Dizziness.
    • Headaches or migraines.
    • Anxiety or restlessness.
    • Difficulty concentrating.
  3. Mental Health Issues:
    • Irritability or increased stress.
    • Mood swings or depression.
  4. Fatigue and Weakness: General feeling of tiredness or lack of energy.
  5. Cardiovascular Symptoms:
    • Irregular heartbeat or palpitations.
    • Increased blood pressure.
  6. Gastrointestinal Issues:
    • Nausea or vomiting.
    • Loss of appetite.
    • Constipation.
  7. Other Symptoms:
    • Calcium or potassium deficiencies, as magnesium is crucial for the regulation of these minerals.

It’s important to note that these symptoms can be non-specific and overlap with many other conditions, making this deficiency sometimes hard to diagnose based solely on symptoms.

If you suspect a deficiency, it’s best to consult with a healthcare professional. They can order a blood test to check levels and provide guidance on treatment, which typically involves dietary changes and possibly supplements.

Remember, it’s always better to get nutrients from food sources when possible, as they come with other beneficial nutrients and are less likely to cause imbalances or side effects than supplements.

Low in magnesium? Increase Magnesium-Rich Foods:

  • Green Leafy Vegetables: Spinach and Swiss chard are great sources.
  • Nuts and Seeds: Almonds, cashews, and pumpkin seeds are particularly high in this mineralyou .
  • Whole Grains: Brown rice, quinoa, and whole wheat are good choices.
  • Legumes: Black beans, chickpeas, and kidney beans contain it.
  • Fish: Mackerel, salmon, and halibut can boost your intake.
  • Dark Chocolate: Choose varieties with a high cocoa content.
  • Bananas: These are a convenient and magnesium-rich fruit.
  • Avocado: A tasty and nutritious source of the mineral.
    Last but not least…
  • Stay Hydrated: Dehydration can affect your levels. Drink plenty of water throughout the day.

Limit or Avoid Magnesium-depleting Foods and Beverages:

Alcohol: Excessive consumption can deplete magnesium.

Highly Processed Foods: These often have lower content.

Excess Caffeine: Moderation is key, as too much caffeine can interfere with absorption.

Cooking Methods:

Steaming or boiling foods can result in less magnesium loss compared to frying or grilling.


If dietary changes aren’t enough, magnesium supplements can be an option. However, it’s best to consult with a healthcare professional before starting any supplements, as they can advise on the appropriate type and dose and ensure it doesn’t interfere with any other medications or conditions.

Choosing the right supplement depends on your specific needs and health goals, as different forms are absorbed and utilized differently by the body.

Here’s a brief overview:

  1. Magnesium Glycinate:
    • Highly absorbable and gentle on the stomach.
    • Often recommended for those who need to correct a deficiency.
    • It is also considered a good choice for people seeking to improve sleep quality or manage stress and anxiety, as glycine has a calming effect on the brain.
  2. Magnesium Citrate:
    • Also well-absorbed and may have a mild laxative effect.
    • Often used for relief of constipation and for improving digestion.
    • Suitable for those looking to improve bowel regularity.
  3. Magnesium Malate:
    • Combines magnesium with malic acid, which is involved in energy production.
    • Often chosen for muscle health and energy boost, making it a popular choice among athletes.
    • Can be beneficial for people with fibromyalgia or chronic fatigue syndrome.
  4. Magnesium Oxide:
    • Not as easily absorbed as other forms but contains a high amount of elemental magnesium.
    • Commonly used to treat symptoms of indigestion and constipation.
    • Because of its lower bioavailability, it might not be the best choice for correcting a deficiency.
  5. Magnesium Threonate:
    • Known for its ability to penetrate the blood-brain barrier.
    • Often used for cognitive functions, improving memory, and brain health.
    • Can be a good option for those looking to support brain health and cognitive function.

When choosing a supplement, consider the following factors:

  • Purpose: Why you need the supplement (e.g., general supplementation, constipation, muscle health, cognitive function).
  • Absorption and Bioavailability: Some forms are absorbed better than others.
  • Tolerance: How well you tolerate the supplement, considering factors like gastrointestinal comfort.
  • Other Health Conditions: Certain forms may be more suitable or must be avoided depending on your health conditions.

Always consult with a healthcare professional before starting any new supplement to determine the best type and dosage for your needs and to ensure it doesn’t interact with other medications or health conditions. They can provide guidance tailored to your specific health profile.

Low in Magnesium?

While dietary changes can significantly impact blood levels, it’s important to consider these changes as part of an overall balanced diet.

If you have any specific health conditions or dietary restrictions, it’s always a good idea to consult with a healthcare professional or a dietitian to tailor these recommendations to your personal needs.