Magnesium: 6 Signs of Low Intake and How to Improve It

Magnesium is an essential mineral involved in hundreds of processes in the body. It helps muscles contract and relax, supports normal nerve function and energy production, and contributes to healthy bones. Because the body cannot make it, it has to come from food. This article looks at the signs that may point to a low intake, what can cause it, and how to improve things safely.

Six signs that may be linked to low magnesium

None of these signs is specific to low magnesium, and each one can have other causes. Treat them as a prompt to talk with your doctor, not as a diagnosis.

1. Muscle cramps and twitches. Involuntary contractions, especially in the legs at night, or a small flickering of the eyelid are common complaints.
2. Ongoing tiredness. Magnesium is involved in cellular energy production, so a low intake may contribute to feeling weak or drained.
3. Restless sleep. Trouble falling asleep or waking often can stem from many factors, diet among them.
4. Irritability and tension. Feeling more anxious or on edge than usual has many possible origins; magnesium is only one piece of the puzzle.
5. Frequent headaches. Some people with recurring headaches have lower levels of this mineral, but that does not mean it is the cause in every case.
6. Palpitations or an irregular heartbeat. This always needs medical assessment, whatever the cause, and should never be self-treated.

What can lead to a low intake

A diet low in vegetables, legumes and nuts and high in heavily processed foods is the most common reason. Other factors play a part too:

• high intake of alcohol, coffee or sugary drinks;
• heavy sweating in people who train a lot or work in hot environments;
• digestive conditions that affect absorption, such as coeliac disease or inflammatory bowel disease;
• poorly controlled diabetes;
• some medicines, such as certain diuretics and long-term use of proton pump inhibitors;
• older age, because absorption tends to decline.

Improving your intake through food

Starting with the plate is almost always the best approach. These foods are good sources of magnesium:

• Seeds and nuts: pumpkin seeds, almonds, cashews and walnuts.
• Legumes: beans, chickpeas and lentils.
• Whole grains: oats, brown rice, rye bread and quinoa.
• Dark leafy greens: spinach, Swiss chard and kale.
• Others: avocado, banana, fish such as mackerel and salmon, and dark chocolate with a high cocoa content, in moderation.

A simple plan: add a handful of nuts to your snack, swap white bread for wholegrain, and include legumes in two or three meals a week.

What about supplements?

Supplements come in several forms, such as citrate, glycinate or oxide, and tolerance differs from person to person. Too much from supplements can cause diarrhoea, nausea and cramps, and for people with kidney disease it can be dangerous, because the kidneys struggle to clear the excess. So:

• speak with your doctor or pharmacist before starting, especially if you are pregnant, breastfeeding, taking regular medication, or have kidney or heart disease;
• always stay within the dose on the label or the one your health professional recommends;
• do not treat a supplement as a replacement for a balanced diet.

When to see a doctor

If symptoms are strong, last several weeks, or appear together, do not try to guess. Only a medical assessment, possibly including blood tests, can show what is going on. It is worth knowing that the magnesium level in the blood does not always reflect the body's total stores, so a doctor will read the result alongside your symptoms and medical history.

In short

Magnesium is quiet but indispensable. A varied diet with seeds, legumes, whole grains and leafy greens covers the needs of most people. Look after your sleep, go easy on alcohol, and if symptoms persist, seek professional advice before turning to supplements.