Your body may be showing you signs of low magnesium. If you constantly feel tired, nauseous or do not have an appetite to eat, you may be experiencing magnesium deficiency. Besides eating magnesium-rich foods, supplements can be an option to ensure that your body functions optimally throughout the day.
Benefits of magnesium
Magnesium is a mineral that is involved in around 300 biological processes in our bodies (2). One of these bodily processes is the conversion of food into energy (1). Magnesium helps regulate biochemical reactions in the body to help produce more energy for exercise and daily mobility. It is also integral to the process of energy metabolism.
A simple blood test can confirm if we have a magnesium deficiency. We often feel fatigued or weak (3, 6) when we do not consume enough amounts of magnesium to efficiently convert the food we eat into energy.
Magnesium is an important mineral that helps the body with energy by:
- Maintaining and supporting energy levels
- Helping convert food into energy
- Maintaining and supporting energy production
Magnesium deficiency may not only result in low energy and endurance, but can also impact the level of calcium and potassium in the body. Calcium and potassium are important for the body to run optimally (5). Magnesium deficiency may also increase the risk of osteoporosis and bone fractures, though many factors influence this risk.
If you think you have magnesium deficiency, you may experience some of the following health conditions (6):
- Loss of appetite
- Nausea and vomiting
- Fatigue and weakness
- Feeling pins and needles
- Muscle spasms
- Abnormal heart rhythms
If you’re worried that you aren’t getting enough magnesium for your diet, then dietary supplements are a great way to give you the boost you need.
Foods with magnesium
How exactly do we stay clear of magnesium deficiency? The best and most natural way is to add more magnesium-rich foods to our diets.
There are many forms of magnesium available. Magnesium citrate is one of the most bioavailable (easily absorbed) (3) forms of magnesium to support energy levels, muscle relaxation and general wellbeing.
Magnesium can be found in a wide array of foods, making it easier for you to get your nutritional fill through diet. Here are the top dietary sources of magnesium (4):
- Pumpkin seeds
- Chia seeds
- Brown rice
Other sources of magnesium
Besides food, here are the best ways our bodies can take in magnesium.
- Magnesium oils and sprays
Magnesium oils and sprays work by topically applying concentrated magnesium onto our skins. This is supposedly to make the magnesium easier to absorb (8).
- Magnesium supplements
Those who have magnesium deficiency and other pre-existing conditions may not be able to get enough magnesium through a healthy diet alone (4, 6). For them, magnesium supplements are a good way to receive adequate amounts of the nutrient.
Adequate and sufficient intake of magnesium is key in reducing muscle cramps and converting food into energy. This can help the body remain active throughout the day for improved overall living.
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Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
- I’ve Heard That Magnesium Supplements Have Health Benefits. Should I Take One? ( 2019 ), Retrieved August 1, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270
- What You Should Know About Magnesium ( 2017 ), Retrieved August 1, 2021 from https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2
- Feeling Fatigued? Could It Be Magnesium Deficiency? (And If So, What to Do About It?) ( 2019 ), Retrieved August 1, 2021 from https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/
- Foods High in Magnesium ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/foods-high-in-magnesium
- Magnesium and Your Health ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/magnesium
- Magnesium Deficiency ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/magnesium-deficiency
- Magnesium (Updated March 2021), Retrieved August 5, 2021 from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Effects of Transdermal Magnesium Chloride on Quality of Life for Patients with Fibromyalgia: A Feasible Study (2015), Retrieved August 16, 2021 from https://pubmed.ncbi.nlm.nih.gov/26343101/