Magnesium

Magnesium is a mineral that is essential not only to your organs like your heart, kidneys and muscles but to the functions in your body, including how your body uses and converts energy.

Both plant and animal food sources are “abundant” in magnesium so it is “quite rare” for healthy people to be deficient in magnesium. However, there are many risk factors and unhealthy and healthy lifestyle choices that can deplete your magnesium levels.

Some common low level or magnesium deficiency signs and symptoms are: fatigue, muscle spasms or cramps, muscle weakness and numbness.

A few common causes of low levels of magnesium include: alcohol use, chronic diarrhea, uncontrolled diabetes, celiac disease, malnutrition, use of aminoglycoside antibiotics, pancreatitis and excessive sweating. .

To keep your magnesium level healthy while participating in vigorous activities is to drink fluids such as sports drinks that contain electrolytes.

The recommended Dietary Allowances (RDAas) for Magnesium varies depending on your age and gender. A table can be found with recommended intakes here. Do not take magnesium dietary supplements beyond a multivitamin without consulting a dietician or primary care physician.

A common blood test or comprehensive metabolic panel (CMP) can be ordered by your primary care physician or health provider to check your magnesium level

Great food sources of magnesium:

Pumpkin Seeds and Chia Seeds

Nuts: Almonds and Cashews

Spinach

Fortified breakfast cereals like shredded wheat cereal

Soymilk

Beans and Legumes: Black beans, Edamame, Peanuts and peanut butter

Potatoes w/their skin

Brown Rice

Plain yogurt

Good food source of magnesium:

Oatmeal

Kidney beans

Banana

Salmon

Milk

Halibut

Raisins

Whole wheat bread

Avocado

Chicken Breast

Beef

Broccoli

White rice

Apple

Carrot

References

Magnesium. Linus Pauling Institute. (2023, January 3). Retrieved February 25, 2023, from https://lpi.oregonstate.edu/mic/minerals/magnesium#deficiency-risk-factors

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - magnesium. NIH Office of Dietary Supplements. Retrieved February 25, 2023, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

U.S. National Library of Medicine. (n.d.). Magnesium deficiency: Medlineplus medical encyclopedia. MedlinePlus. Retrieved February 25, 2023, from https://medlineplus.gov/ency/article/000315.htm