Magnesium works quietly behind the scenes. It takes part in more than 300 enzyme systems in your body and supports muscle function, nerve function, and energy production.* When your levels are steady, you rarely think about it. When they dip, your body tends to let you know.
Interest in magnesium deficiency keeps growing, and for good reason. National survey data shows 48% of Americans get less magnesium from food and drinks than they need. Here’s how to read the signals, what’s behind them, and how to nourish your body with this powerful mineral.
What are the signs of low magnesium?
The most common low magnesium symptoms are flat energy, muscles that feel tight or twitchy, and a dip in appetite. These signs are subtle and they often overlap with everyday life, so they’re easy to miss.
1. Your energy feels flat
Magnesium helps your body turn food into energy.* When intake runs low, feeling tired or weak is often one of the first things people notice. If you’re resting well and still feel like you’re running on empty, your mineral intake is worth a look.
2. Your muscles feel tight or twitchy
Magnesium supports healthy muscle function, including the way muscles contract and relax.* Cramps, twitches or tingling can show up when magnesium levels stay low over time.
3. Your appetite isn’t what it was
A dip in appetite or an unsettled stomach can be an early signal. It’s also the easiest one to overlook because it can easily be attributed to a wide range of things, from stress to aging to gut sensitivities.
How can I tell whether I’m magnesium deficient?
You can’t confirm magnesium deficiency symptoms on your own. Only a healthcare provider can. Even then, it takes context. Less than 1% of the magnesium in your body is in your blood, so a standard blood test doesn’t always reflect your full stores. Share what you’ve noticed, what you eat and any medications you take, so your provider sees the whole picture.
What can cause low magnesium even if I eat a healthy diet?
Low magnesium usually comes down to one of two things: taking in too little or losing more than usual. A balanced plate helps, but it isn’t the whole story.
- Refined foods. Refining grains removes the germ and bran, which substantially lowers magnesium content. White bread and white rice carry far less than their whole-grain versions.
- Age. As we get older, the body absorbs less magnesium from food and lets go of more.
- Certain medications. Some diuretics and long-term use of acid-reducing medications can lower magnesium levels. Ask your provider or pharmacist about yours.
- Alcohol. Heavy drinking can affect how much magnesium you take in and how much you keep.
- Digestive health. How well your gut absorbs nutrients shapes how much magnesium reaches your cells.
How can I increase my magnesium intake through food and supplements?
A daily intake of seeds, nuts, leafy greens and legumes are the richest sources of magnesium.
|
Food |
Serving |
Magnesium |
|---|---|---|
|
Pumpkin seeds, roasted |
1 oz |
156 mg |
|
Chia seeds |
1 oz |
111 mg |
|
Almonds, dry roasted |
1 oz |
80 mg |
|
Spinach, boiled |
1/2 cup |
78 mg |
|
Cashews, dry roasted |
1 oz |
74 mg |
|
Black beans, cooked |
1/2 cup |
60 mg |
A handful of pumpkin seeds on your smoothie bowl and a side of spinach at dinner cover more than half of what most women need in a day.
Magnesium glycinate pairs magnesium with glycine, an amino acid. It’s a chelated form known for being gentle on the stomach.
Magnesium Glycinate from VIMERGY delivers 310 mg of magnesium per serving with ginger root and turmeric. It’s vegan, non-GMO, and gluten-free with no citric acid or gelatin. Magnesium supports healthy muscle and cardiovascular function. * Easy to add to your daily wellness ritual.
The upper limit for magnesium from supplements is 350 mg a day for adults. Follow the label and check with your healthcare provider before starting anything new.
Frequently asked questions
What causes low magnesium?
Low magnesium is most often caused by low intake from food, reduced absorption, or increased loss. A diet high in refined foods, getting older, heavy alcohol use and certain medications are common factors.
What foods are high in magnesium?
Pumpkin seeds, chia seeds, almonds, spinach, cashews and black beans are among the highest foods in magnesium.
What is magnesium glycinate good for?
Magnesium glycinate is a gentle, chelated form of magnesium used to help maintain healthy magnesium levels. Magnesium supports healthy muscle function, nerve function, and energy production.*
Listen to what your body’s telling you
Your body is always communicating. Flat energy, tense muscles, and a quieter appetite are worth noticing. Nourish with magnesium-rich foods, replenish with a pure supplement when you need to and give your body what it needs to thrive.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
