Surprisingly, about 50% of US adults have a magnesium deficiency! Magnesium is an important mineral that performs many functions in our body. It helps regulate over 300 chemical reactions in our body responsible for making protein, regulating blood sugar and blood pressure as well as assisting in muscle and nerve function. Most people are not experiencing symptoms of deficiency but are unknowingly at increased risk for high blood pressure, heart disease, type 2 diabetes and low bone density (osteoporosis).

Common symptoms of magnesium deficiency are:

  • Muscle cramps or spasms
  • Diarrhea or vomiting
  • Fatigue/low energy
  • Insomnia or sleep difficulties
  • Mood issues such as anxiety or depression

Supplementing with magnesium in low doses can help prevent deficiency while also avoiding the unwanted side effects of too much magnesium supplementation- such as diarrhea, abdominal cramping and nausea.

There are several types of magnesium to consider – a good discussion to have with your health care provider on selection. However, Magnesium Glycinate is the most easily absorbed and less likely to cause the unpleasant issues listed above.

Magnesium 120
  • Helps calm the body and mind: can be taken during the day or at night to help with sleep
  • Helps relieve constipation
  • Maintain normal mood and emotional wellbeing prior to menses
  • Promotes calcium absorption and healthy teeth
  • Supports healthy smooth muscle tone and cardiovascular function
  • Activates enzymes essential to many functions in the body
  • Assists the metabolism of fat, carbohydrates and amino acids

Daily recommended dose of magnesium varies widely across age and medical conditions – again it is best to speak with your provider for individual recommendations.

Top Food Sources of Magnesium Include:

  • Nuts and seeds (pumpkin seeds are an awesome choice)
  • Beans
  • Quinoa
  • Spinach/swiss chard
  • Avocado
  • Oh – and dark chocolate 70-85% – Enjoy!
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[1] “Magnesium.” 2022.
[2] “The surprising health benefits of magnesium.” 2022.
[3] “I’ve heard that magnesium supplements have health benefits. Should I take one?” 2023.
[4] “25 mangesium-rich foods you should be eating.” 2023.