Magnesium is one of the most important minerals in the body. It's involved in hundreds of biological processes, including muscle function, nerve transmission, cellular energy production, and bone health.
Yet many Americans are not consuming the recommended amounts of magnesium. So, what happens when magnesium levels become too low? And how can you tell whether you're getting enough?
Key Takeaways
- Magnesium is essential for healthy muscle, nerve, heart, and bone function.*
- Common signs associated with magnesium deficiency may include muscle cramps, fatigue, and weakness.
- Food should be the primary source of magnesium, but supplements can help support magnesium intake when needed.
Why is magnesium so important?
In short, we need magnesium to live.
Magnesium is a cofactor in more than 300 enzyme systems throughout the body. It helps regulate processes involved in muscle and nerve function, cellular energy production, bone health, and normal heart rhythm. It's a replenishing mineral that your body needs every day.
What are the signs of magnesium deficiency?
True magnesium deficiency, also known as hypomagnesemia, is a medical condition that should be evaluated by a healthcare professional. According to the Cleveland Clinic, hypomagnesemia affects around 2% of the US population.
Some symptoms associated with magnesium deficiency include:
- Fatigue
- Weakness
- Muscle cramps
- Muscle spasms
- Numbness or tingling
If you're concerned, definitely check in with your healthcare provider.
Who may be at risk for low magnesium?
Some people are more likely than others to have inadequate magnesium intake or lower magnesium status.
Potential higher-risk groups include:
- Older adults
- People whose diets are low in magnesium-rich foods
- Individuals with certain digestive conditions
- People taking certain medications that affect magnesium levels
With that said, experts believe that many people are consuming less daily magnesium than is recommended. One long-term survey found that 48% of Americans get less magnesium from food and drink than the estimated average requirement (EAR).
How much magnesium do adults need?
We've covered not getting enough magnesium, but what are the actual recommended amounts?
| If you are: | Recommended daily magnesium: |
|---|---|
| Adult female age 19–30 | 310 mg |
| Adult male age 19-30 | 400 mg |
| Adult female age 31+ | 320 mg |
| Adult female age 31+ | 420 mg |
| Pregnant adult age 19+ | 350–360 mg |
Source: National Institutes of Health Office on Dietary Supplements
What foods contain magnesium?
The good news is that magnesium occurs naturally in many foods. If they are in your regular eating patterns, you're likely getting decent levels of magnesium over time.
Some of the richest dietary sources include:
- Nuts and seeds
- Legumes
- Whole grains
- Leafy green vegetables such as spinach
- Fortified cereals
When should you consider a magnesium supplement?
A magnesium supplement isn't a replacement for a healthy diet.
However, some people choose supplements as a convenient way to support daily magnesium intake, especially if they don't consistently consume magnesium-rich foods. If you're interested in ongoing support for nerve, bone, muscle, and heart health with magnesium, a daily supplement can be a great choice. Ask your healthcare provider if you have any questions about the right supplement routine for you.
A closer look: New Chapter Magnesium Glycinate Complex
New Chapter Magnesium Glycinate Complex takes a holistic approach to magnesium supplementation.
Rather than relying on a single magnesium form, it combines magnesium bisglycinate, seawater-derived magnesium hydroxide, and fermented magnesium as part of a thoughtfully designed, well-absorbed formula.
Each 2-tablet serving delivers 325 mg of elemental magnesium (77% Daily Value), helping support healthy muscle function, nerve transmission, bone health, heart health, and cellular energy production.*
The formula reflects our broader philosophy of combining carefully selected nutrient forms that work in harmony with the body.
The bottom line
Magnesium plays a role in hundreds of important functions throughout the body, yet many Americans don't get enough from food alone.
If you want to make sure you're getting enough of this crucial mineral, the best place to start is by eating magnesium-rich foods. A dedicated magnesium supplement can also be a great way to fill nutritional gaps. Be sure to speak with your healthcare provider if you have concerns about your magnesium status.
To learn more, explore our Complete Guide to Magnesium Supplements.
