As the healthcare industry continues to evolve and more Americans become interested in health and nutrition, magnesium has become a hot topic. This little-known mineral is responsible for hundreds of natural processes in our bodies, keeping our hearts, bones and brains strong while providing all the energy we need for the day. Not only that, magnesium seems to help regulate sleep and stress.
Adult women between the ages of 19 and 30 are recommended to consume 310 milligrams of magnesium per day, up to 320 mg by age 31 (with a slight increase during pregnancy). Adult males between the ages of 19 and 30 need 400 mg per day, and those aged 31 and older need 420 mg. Unfortunately, most of us only get half of that. And that’s a problem, because magnesium deficiency can lead to acute and chronic conditions like diabetes, osteoporosis, migraine headaches, and heart disease. Fortunately, true deficiency is rare for most adults, but if you’re concerned that you’re not getting enough, it’s worth talking to your doctor. In addition, people with diabetes, people with gastrointestinal problems, and the elderly are at risk of magnesium deficiency.
Here are 10 signs you may be low on magnesium and tips on how to get more in your diet.
Related: Symptoms of Potassium Deficiency and What to Do About It
- You always struggle to get through your workouts
Muscle fatigue and tiredness are common symptoms of not getting enough magnesium. Especially if you used to crush your morning workout or had the energy to walk at night (even if you wanted to), this may be a warning sign that you need a magnesium boost. Low magnesium levels seem to be associated with low potassium levels, and a magnesium-deficient diet can deplete potassium stores, an electrolyte needed for proper exercise recovery.
Related: 8 Foods That Have More Potassium Than Bananas
- Your mental health is suffering
Magnesium plays an important role in the central nervous system, regulating neurotransmitters that send messages to the brain. This mineral has a big impact on your mood, and many studies have found a link between low magnesium intake and an increased risk of depression.
This is especially true in teenagers and young adults, but a University of Vermont study found that adding magnesium supplements to the diet of adults with mild to moderate depression improved their mood just as much as antidepressants. Additional studies have found a link between magnesium and anxiety, but more research is needed to establish a direct link.