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Magnesium seems to be everywhere lately.
It's in sleep supplements, electrolyte powders, wellness drinks, and probably more than a few videos on your social feed. But underneath all the hype, magnesium really is an essential mineral that our bodies need for hundreds of processes, including muscle and nerve function, energy production, blood sugar regulation, and bone health. I have my whole family hooked on these magnesium supplements specifically but there are so many out there!
And here's something interesting: many people aren't getting the recommended amount of magnesium from food alone. That doesn't necessarily mean they're clinically deficient, but it does make magnesium worth paying attention to.
As someone who follows a vegan lifestyle, I love that there are plenty of plant based sources available, including leafy greens, beans, nuts, seeds, and whole grains.
So how do you know when your body might not be getting enough?
Symptoms can have many different causes, so none of these automatically mean you have a magnesium deficiency. But if several sound familiar, they might be worth discussing with your healthcare provider.
1. You're Feeling More Tired or Weak Than Usual
We all have days when our energy disappears somewhere around 3 PM.
But persistent fatigue or weakness can sometimes occur with magnesium deficiency, particularly when levels have been low for an extended period.
Magnesium plays an important role in energy production, which is one reason getting enough through your everyday diet matters.
Before immediately reaching for a supplement, take a look at what's actually on your plate.
Pumpkin seeds, almonds, spinach, black beans, edamame, whole grains, and other plant foods can all help increase your magnesium intake naturally.
2. You're Experiencing Muscle Cramps or Twitching
That annoying calf cramp that wakes you up at night might have you wondering about magnesium.
Muscle contractions and cramps can occur when magnesium deficiency becomes more pronounced because magnesium is involved in normal muscle and nerve function. But cramps have plenty of other possible causes, so they aren't proof that you're deficient.
Hydration, activity levels, medications, and other nutrients can all play a role.
This is another reason I prefer looking at the bigger picture rather than blaming every symptom on one missing nutrient.
3. You're Not Feeling Like Yourself
Our bodies are incredibly connected, and nutrients that support our physical health also play roles throughout the nervous system.
More significant magnesium deficiency can affect the nervous system and may cause symptoms including numbness, tingling, and other neurological changes.
If something genuinely feels different or persistent, don't assume magnesium is automatically the answer.
It's always worth talking with a healthcare professional instead of trying to diagnose yourself through symptoms alone.
4. Your Appetite Has Changed
Loss of appetite is one of the early symptoms associated with magnesium deficiency, along with nausea and vomiting.
Of course, appetite can change for approximately a million reasons, from stress and illness to sleep and hormones.
Still, if you've noticed an ongoing change alongside fatigue, weakness, or other symptoms, it's something worth paying attention to rather than brushing aside.
Our bodies are constantly communicating with us.
Sometimes wellness starts simply by listening.
5. You Regularly Fall Short on Magnesium Rich Foods
This isn't technically a symptom, but it may be the most useful sign to notice.
If your diet rarely includes nuts, seeds, beans, whole grains, or leafy greens, you may simply not be consuming as much magnesium as your body needs.
For adults, recommended daily magnesium intake generally ranges from 310 to 420 mg depending on age and sex.
The good news for anyone eating plant based is that magnesium rich foods already fit beautifully into a vegan diet.
I love adding chia or pumpkin seeds to breakfast, tossing spinach into smoothies, snacking on almonds, adding beans to bowls, and rotating plenty of whole grains into meals.
Nothing complicated required.
Food First, Supplements Second
One of my biggest wellness philosophies is that supplements should complement a nourishing diet, not replace one.
If you think your magnesium intake could use some attention, start by bringing more magnesium rich whole foods onto your plate.
And if you're considering a magnesium supplement, particularly because you're experiencing symptoms, talk with your healthcare provider about what makes sense for you.
More isn't automatically better.
High doses of supplemental magnesium can cause diarrhea, nausea, and abdominal cramping, and the NIH recommends that adults generally not exceed 350 mg per day from supplements and medications unless directed by a healthcare provider. That limit does not include magnesium naturally present in food.
The goal isn't to become obsessed with another nutrient.
It's simply to understand what your body needs and make small, thoughtful choices that help you feel your best.
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A Few Magnesium Favorites
Magnesium Glycinate Supplement
An easy option for anyone whose healthcare provider recommends adding supplemental magnesium to their routine. https://go.shopmy.us/p-39668682
Organic Pumpkin Seeds
A simple plant based source of magnesium that's easy to sprinkle over salads, oatmeal, or smoothie bowls.
https://go.shopmy.us/p-90486390
Chia Seeds
One of my favorite pantry staples for adding plant based nutrition to smoothies, overnight oats, and breakfast bowls.
https://go.shopmy.us/p-90486505
