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Are You Getting Enough Magnesium?

the word magnesium spelled out from letter blocks, surrounded by magnesium-rich foods

One of the most essential minerals for your bones, brain, and heart health is magnesium. Not only is it used for keeping your body strong, but it also provides additional energy throughout the day, assistance with sleep, and relief from stress.

Having a magnesium deficiency can lead to many health conditions like migraines, trouble sleeping, muscle cramps, and more.

Here are some signs that you may need more magnesium in your diet.


You're frequently constipated

Magnesium actually helps increase the amount of water in your intestines, making it easier to pass bowel movements. When your body lacks magnesium, it can be a lot harder to "go," and you can become constipated.


You're constantly getting headaches or migraines

Research shows that people with low levels of magnesium often suffer from constant headaches or migraines. Magnesium is actually believed to help block signals in the brain that lead to these headaches.

Consistently taking magnesium supplements or incorporating more magnesium into your diet can help reduce the frequency and severity of headaches.


You have trouble falling asleep

Though a deficiency in magnesium might not be the cause of your insomnia, magnesium may be able to help improve symptoms. Magnesium can help regulate neurotransmitters in your brain, making it easier for you to fall asleep.

If you suffer from restless leg syndrome (RLS), magnesium may further benefit you by helping to relax your muscles and reduce pain or cramping sensations.


You suffer from muscle pain or muscle cramps

Magnesium is essential for proper muscle function, as it works to help your muscles both contract and relax. If your magnesium levels are too low, your muscles may contract too much and cause frequent pain, spasms, tremors, or twitches.


How much magnesium do you need?

The recommended amount of magnesium is between 400-420mg for men and 310-320mg for women.

If you think you may have a magnesium deficiency, you can increase your magnesium levels by taking magnesium supplements or simply adding more magnesium-rich foods into your diet.

Some magnesium-rich foods include:

  • Dark Chocolate
  • Nuts (almonds, cashews, peanuts)
  • Beans (black beans, lima beans)
  • Quinoa
  • Avocadoes
  • Leafy Greens
  • Low-fat Dairy
  • Peanut Butter
  • Bananas


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