From muscle function and electrolyte balance to energy metabolism and supporting a calm mood, magnesium plays a role in hundreds of processes throughout the body. Yet despite its importance, many people may not consistently get enough through food alone. It is even estimated that 45% of Americans are deficient in this essential mineral.
The good news is that supporting your magnesium intake can be an enjoyable part of your wellness routine, whether it’s through diet alone or a combination of diet and supplementation.
Sometimes, low magnesium intake can show up in ways that feel easy to brush off at first, like stress, busy schedules, or not getting enough rest.
Let’s take a closer look at a few common signs associated with low magnesium intake, different forms of magnesium, and simple ways to support your levels through food and supplementation.
1) Feeling More Tired Than Usual
Everyone has long days, but consistently feeling low on energy may sometimes be associated with low magnesium intake.
Because magnesium plays a role in supporting energy metabolism, it’s one of the nutrients often discussed in conversations around everyday energy production and wellness routines.
2) Muscle Cramps or Tightness
Magnesium plays a role in normal muscle function, which is why muscle cramps, tightness, or tension are commonly associated with low magnesium levels.
3) Loss of Appetite
Changes in appetite can happen for many reasons, but loss of appetite is also one of the common signs of magnesium deficiency.
4) Nausea
Nausea may also occur when magnesium levels become too low, particularly alongside other symptoms.
5) Feeling Weak or Sluggish
Feeling physically weak or sluggish may sometimes be associated with low magnesium intake as well.
Of course, these symptoms can happen for many different reasons and don’t automatically mean magnesium is the cause. If you have questions about your nutrient intake or overall health, it’s always best to consult with your healthcare provider.
Different Forms of Magnesium
If you’ve ever looked for a magnesium supplement, you’ve probably noticed there are many different options available.
Some of the most common forms include magnesium bisglycinate, citrate, oxide, malate, taurate, and glycerophosphate.
Magnesium bisglycinate is often chosen for its gentle nature and high bioavailability, making it a popular option for daily wellness support.
Magnesium citrate is widely used in general supplementation, while magnesium oxide is commonly found but typically less easily absorbed compared to other forms.
Other forms, like magnesium malate, are often selected for everyday energy metabolism support, while magnesium taurate is known for its pairing with taurine, an amino acid naturally found in the body. Magnesium glycerophosphate is a well-tolerated form that is often chosen for its gentle profile and versatility in supplementation.
Each form offers its own unique benefits, so choosing the right magnesium often comes down to your personal wellness goals, preferences, and what feels best for your body. In some cases, selecting a well-rounded blend of multiple forms may also be a helpful option for broader daily support.
How To Support Magnesium Levels Through Food
Magnesium is naturally found in a variety of everyday foods, especially plant-based foods.
Some foods that naturally contain magnesium include:
- Leafy greens like spinach
- Nuts and seeds
- Beans and legumes
- Whole grains
- Avocados
- Certain dairy products
Simple habits, like adding pumpkin seeds to yogurt, blending spinach into smoothies, or incorporating beans into soups and bowls, can be easy ways to incorporate more magnesium-containing foods into your routine.
When Supplementation May Help Support Your Routine
For some people, supplementation can be a convenient way to help support magnesium intake alongside a balanced diet.
And because routines can look different from person to person, magnesium supplements come in a variety of formats designed to fit different lifestyles and preferences.
Our Liquid Magnesium Blend provides four forms of magnesium in an easy-to-take liquid format designed to fit naturally into everyday wellness routines.
And for nighttime routines, our Liquid Nighttime Multiminerals and Liquid Nighttime Multimineral + Skin Renew combine magnesium with additional minerals in easy-to-take liquid blends designed to become part of your evening wind-down ritual.
No matter which format you choose, consistency and finding a routine that works for you can go a long way over time. To learn more about how to create a wellness routine that works for you, check out our blog on How to Build Your Best Supplement Routine!
Putting It All Together
Magnesium plays a role in many important functions throughout the body, yet low intake may sometimes go unnoticed.
The good news is that supporting your magnesium intake doesn’t have to feel overwhelming. Small habits — like incorporating more magnesium-rich foods and finding supplements that fit naturally into your routine — can add up over time.
Like many parts of wellness, consistency matters more than perfection.
