Off The Record

9 Foods High In Magnesium And 8 Signs Of A Magnesium Shortage

Published on January 1, 2025

There are claims that magnesium is a miracle nutrient.

A cursory internet search will reveal that it has been said to reduce stress, aid in sleep, aid in weight loss, lower blood pressure and blood sugar, treat anxiety and depression, strengthen bones, and raise testosterone levels.

Does it merit all of this focus, then? Do you also need to take a magnesium supplement?

Role of magnesium in your body

In our diet, magnesium is a necessary mineral. Every cell in your body contains it. It is essential for hundreds of biochemical processes that support a wide range of bodily functions, including metabolism, muscle and nerve function, protein synthesis, and the conversion of food into energy.

Magnesium benefits your body in numerous ways, such as:

Using calcium to build stronger bones
contributing to brain activity, which controls depression and mood
Reducing the frequency of migraine attacks
improving the way your body breaks down glucose to help you manage your weight
Hormone balance that controls circadian rhythm and improves sleep quality
Enhancing the digestive system
boosting skin moisture, making your skin look better, and more
How to ensure that your diet contains adequate magnesium
Healthy people shouldn’t need a magnesium supplement because they should be able to obtain enough of it from their diet.

You may probably get the necessary daily intake of magnesium by eating the following foods:

Seeds and Nuts
Whole grains
Leafy green vegetables
Avocados
Lentils, Milk, Yogurt, and Beans

For instance, you can get 20% of the required daily amount from only one ounce of cashews or almonds. About 120 mg of magnesium can be obtained by taking a multivitamin, which can help compensate for any deficiencies.

For advice on increasing your intake of magnesium or other vitamins through diet, make an appointment for nutrition counseling with the registered dietitian at the University Health Center. Give 402.472.5000 a call to make an appointment. The initial dietary counseling visit is covered by student tuition, and subsequent visits may be charged to private insurance.

Signs of low magnesium

Usually, symptoms of low magnesium do not appear until your levels sharply decline. Low amounts over time can raise your risk of osteoporosis, Type 2 diabetes, and high blood pressure.

Extremely low magnesium levels could result in:

Constipation and nausea
A headache
Leg cramps at night
tingling or numbness in the hands or legs
overall weakening of the body
tremors
Palpitations in the heart
It’s crucial to consult your physician if you think your magnesium levels might be low.

Should I take a magnesium supplement?

Supplementing with low doses of magnesium is probably safe, but taking too much of it can be hazardous. Lethargy, flushing of the face, cramps and diarrhea in the abdomen, and nausea can all result from taking too many magnesium supplements. Additionally, many antibiotics and drugs, such as diuretics and cardiac medications, may interact adversely with magnesium supplements.

A routine blood draw usually does not contain your magnesium level. Your doctor will need to order an extra test to assess your magnesium levels if you want them to be checked.

Who needs to take a magnesium supplement?

A supplement may be necessary for people who have:

Known magnesium insufficiency
Diabetes type 2 and atrial fibrillation
After undergoing bariatric surgery
Using drugs that lower acidity, like proton-pump inhibitors

You should acquire the magnesium your body requires if you concentrate on eating a well-balanced diet. Keep in mind that taking a magnesium supplement does not ensure that you will experience any of the above-mentioned health advantages.

Call 402.472.5000 to make an appointment at the University Health Center to speak with a physician about your vitamin deficiencies, including magnesium levels.

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