Magnesium deficiency, or hypomagnesemia, symptoms may include muscle twitches and high blood pressure or mental health conditions, among other mental and physical signs. It’s often hard to detect until levels are very low.
Magnesium deficiency symptoms
So, how can you tell if you’re low on magnesium? Symptoms of magnesium deficiency may include:
- Loss of appetite
- Nausea
- Vomiting
- Fatigue and low energy
- Numbness or tingling
- Muscle cramps
- Seizures
- Personality changes
- Abnormal heart rhythm
If you think you may be experiencing symptoms of magnesium deficiency, talk to your primary care doctor.
Foods high in magnesium
Your body cannot make magnesium by itself, so you need to get it from other places—like your diet. You can get magnesium from the food you eat or by taking a supplement.
What foods have magnesium in them?
- Green leafy vegetables: such as spinach
- Nuts and seeds: including almonds, pumpkin seeds and chia seeds
- Whole grains: like brown rice and whole wheat bread
- Legumes: beans, lentils and chickpeas are good sources
- Others: avocados, bananas and dark chocolate
“Consuming 100% whole grains, such as brown rice, whole wheat and oats, along with nuts and beans, can ensure higher dietary magnesium intake,” Lisa said.
Here’s a breakdown of the magnesium content in a few of these foods.
- Almond: ½ cup serving has 192 mg magnesium
- Black beans: 1 cup serving has 91 mg magnesium
- Brown rice: 1 cup serving has 84 mg magnesium
- Refined pasta: ½ cup serving has 48 mg magnesium
- Refined white flour: 1 cup serving has 28 mg magnesium
- Whole wheat flour: 1 cup serving has 164 mg magnesium
- Whole wheat pasta: ½ cup serving has 116 mg magnesium
- White rice: 1 cup serving has 19 mg magnesium
