This is the sign that doctors point out to know if you are lacking magnesium.

Magnesium plays an essential role in multiple vital bodily functions , from blood glucose balance to proper muscle and neurological function. Although this mineral is found in numerous foods, many people don't consume the recommended amounts. Therefore, the consequences of this deficiency have led to an increase in supplement use.

Magnesium is a fundamental micronutrient involved in processes as diverse as muscle contraction, protein synthesis, and heart rate regulation. Magnesium is present in more than 300 biochemical reactions in the human body. It helps produce energy, regulates muscle contraction and heart rate, and participates in protein synthesis and DNA formation. It is also key for the nervous system, blood pressure, and bone health. Most magnesium is found in bones and muscles , although it also plays important roles at the cellular level.

How to know if you are deficient in magnesium

Its balance is so important that a deficiency , even a slight one, can disrupt multiple systems at once. Therefore, experts insist on not underestimating certain symptoms that may seem trivial but, when combined, act as a warning sign. Identifying these signs is the first step toward an accurate diagnosis.

Muscle weakness is one of the symptoms associated with magnesium deficiency, as explained by the University of Navarra Clinic. Therefore, they warn that if you experience frequent muscle spasms and cramps , "especially if they are accompanied by weakness," you should see a doctor. Persistent fatigue that doesn't go away even with the recommended amount of sleep, and palpitations are also signs of a deficiency in this mineral. After consulting a doctor, a blood test will be sufficient to confirm the diagnosis and establish the appropriate treatment.

Foods with the most magnesium

Magnesium is a mineral that the human body cannot produce on its own, so it must be obtained through food. It is present in various natural products that, when regularly included in the diet, help meet the levels necessary for proper body function.

Among the foods richest in magnesium are nuts such as almonds, cashews, and walnuts; legumes such as chickpeas, lentils, and beans are also notable. Green leafy vegetables , especially spinach and chard, provide significant amounts of this mineral, as do whole grains such as oats, rice, and whole wheat. Likewise, yogurt, cheese, and some fish such as salmon, mackerel, and tuna are good sources.

Although magnesium is available in supplements , excessive consumption can cause side effects such as diarrhea or gastrointestinal discomfort. It may also interfere with certain medications, such as some antibiotics or high blood pressure drugs.