Magnesium is involved in muscle contraction, blood vessels, nerve function, and neurotransmitter formation. It also helps ensure a healthy heart rhythm, says Foroutan. Safe to say, “it’s a pretty important mineral,” she adds. Catch is, you might not be getting enough, and being deficient or simply running a lower-than-optimal level can have far-reaching consequences for your day-to-day well-being. RELATED: What Are the Health Benefits of Magnesium? It’s possible that chronic insufficiency of magnesium — meaning your level is low but not deficient — can also create problems, says Foroutan.
Signs and Symptoms of Suboptimal Magnesium Levels
Olivia Wagner, RDN, an integrative registered dietitian nutritionist in Chicago, suspects someone may run low on magnesium when they come in with the following complaints:
Headaches and Migraine
Magnesium may play a role in neurotransmitters that help control or block pain, according to the American Migraine Foundation. (3)
Muscle Cramping With Exercise
Because magnesium is an electrolyte necessary for muscle function, you may notice that you suffer frequent cramps during physical activity.
Restless Legs Syndrome (RLS) or Nighttime Muscle Spasms
Magnesium may help relax muscles, which can reduce the uncontrollable urge to twitch or move your legs at rest, according to the Cleveland Clinic. (4)
Anxiety or Depression
Certain neurotransmitters require magnesium to function properly, says Wagner. Imbalanced neurotransmitters may make it difficult to calm down or leave you feeling on edge, increasing the risk of mental conditions such as anxiety and depression.
Constipation
Magnesium supports muscular function in the colon wall and helps calm you down, both of which encourage the movement of bowel movements and reduce constipation, says Wagner.
Fatigue
Magnesium has a hand in adenosine triphosphate synthesis, says Wagner, which is produced in the mitochondria, or the energy factory of cells. Some researchers don’t agree. Authors of a study wrote that “the vast majority of people in modern societies are at risk for deficiency” because of chronic disease, medications (that affect magnesium levels), diets high in processed foods (which don’t contain sufficient nutrients like magnesium), and depleted levels in soil due to modern farming. However, most cases go undiagnosed, the authors say. (5) Medications that may increase the risk for magnesium deficiency include diuretics, antacids, and oral contraceptives. (6) The two tests sound the same, but they differ. RBCs are used as they typically have a higher magnesium content compared with blood serum, making them a potentially preferable marker, notes past research. (7) However, as the researchers explain, there needs to be more, particularly long-term, studies on this to determine the reliability of this test. Talk to your healthcare provider. Foroutan adds that your results should show that you’re in the middle range, not, say, the lower range of normal. Having a low normal result may mean that your body has the magnesium it needs to survive but not truly thrive, she says. If you are concerned that your symptoms or health concerns may be a result of magnesium deficiency or that your level may not be optimal, talk to your doctor. Ask what type of test they use and why. Based on the results, you may be advised to supplement along with making a concerted effort to eat more magnesium-rich foods, like nuts, pumpkin seeds, spinach, and Swiss chard, says Wagner. It’s always best to get your nutrients from whole foods whenever possible. Healthy men should aim for an intake of 400 to 420 milligrams (mg); healthy women should consume 310 to 320 mg, notes the Cleveland Clinic. (8) If you’re advised to supplement, Wagner starts patients off at around 200 to 300 mg and, in some cases, goes as high as 400 mg. Since magnesium is a water-soluble mineral, there’s little risk of toxicity, but taking too much can give you diarrhea. “It’s important to choose a high-quality magnesium supplement. Consult with your healthcare provider, who can identify what will be the best fit for you,” she says.
