Magnesium is an essential mineral needed for various bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation¹². While magnesium is found in a variety of foods such as beans, nuts, seeds, and dark chocolate, many people—such as those who consume a lot of processed foods—may not get enough magnesium from their diet alone³.

Nearly half of the U.S. population does not consume adequate amounts of magnesium⁴. Groups particularly at risk for magnesium deficiency include older adults, people with gastrointestinal diseases, type 2 diabetes, and those who regularly consume alcohol⁵. Magnesium deficiency can lead to symptoms such as fatigue, weakness, nausea, muscle cramps, and trouble sleeping⁵.

Magnesium supplements, such as magnesium glycinate, can help increase magnesium levels and may help reduce issues like muscle cramps and migraines³. However, it is important to be mindful of the dosage, as excessive magnesium supplementation can cause adverse effects like diarrhea and cramping⁶.

For most people, maintaining a balanced diet that includes magnesium-rich foods is sufficient. Supplements may be necessary for individuals who are at risk of deficiency or have low magnesium levels, but it is always best to consult with a healthcare professional before starting any new supplement⁷.

Footnotes

1. The Importance of Magnesium in Clinical Healthcare ↩

2. Office of Dietary Supplements - Magnesium ↩

3. Magnesium glycinate: Is this supplement helpful for you? - Mayo Clinic Press ↩ ↩²

4. Magnesium - Harvard Nutrition Source ↩

5. Office of Dietary Supplements - Magnesium ↩ ↩²

6. Magnesium - Harvard Nutrition Source ↩

7. The Importance of Magnesium in Clinical Healthcare ↩