Magnesium is an essential mineral that is involved in over 300 of biochemical processes in the human body, and indirectly involved in over 600. Magnesium impacts everything from mood control to muscle function to energy production and sleep. Unfortunately, magnesium deficiency is incredibly common and affects up to 80% of the population, with most people not even realizing it. It is super important to overall health to be aware of the symptoms of low magnesium and to understand how to ensure adequate intake because it can present with a variety of symptoms, some of which may be confused with other medical conditions.

Why Magnesium Matters

About 60% of magnesium, the fourth most prevalent mineral in the body, is kept in the bones; the remaining portion is found in muscles, soft tissues, and bodily fluids like blood. Magnesium has a direct impact on blood pressure, blood sugar, and muscle and nerve function. Additionally, magnesium aids in the synthesis of DNA and energy, so even a seemingly low deficiency can affect a variety of critical bodily processes.

Magnesium is frequently disregarded despite its significance. According to studies, almost half of Americans do not consume enough magnesium each day from their food alone. This deficiency may result from eating patterns that emphasize processed foods, current farming methods that reduce the magnesium concentration of the soil, and other lifestyle choices.

Symptoms of Low Magnesium

Signs of magnesium deficiency can be subtle, particularly in the early stages. The symptoms, which impact mental, emotional, and physical health, might differ greatly. Here are a few typical indicators to look for:

1. Spasms and Muscle Cramps
Muscle cramping is one of the first symptoms of magnesium insufficiency, especially in the legs. Because magnesium is necessary for muscle relaxation, low amounts can cause cramps, spasms, and twitches. A deficiency in magnesium may be the cause of restless legs or cramping at night.

2. Fatigue and Weakness
Magnesium is an essential component of energy production. Low magnesium may result in low energy levels, tiredness, and general weakness, as cells struggle to produce the energy needed for daily activities. Magnesium is critical to helping your body convert food into energy. 

3. Mental Health Symptoms
Neurotransmitter regulation, which impacts mood and mental health, depends on magnesium. Symptoms like anxiety, irritation, and even depression can result from deficiencies. Supplementing with magnesium has occasionally been demonstrated to elevate mood and lessen anxiety symptoms.

4. High Blood Pressure and Heart Palpitations
Because it helps control blood pressure and maintain a regular heartbeat, magnesium is essential for heart health. Because magnesium helps relax blood vessels and control muscle contractions within the cardiovascular system, low magnesium levels are associated with an increased risk of heart disease and hypertension, and other heart issues such as arrhythmia and atrial fibrillation (AFib). Magnesium helps your heart operate optimally.

5. Sleep Issues
Magnesium can aid in relaxation, which facilitates sleep. Insomnia or trouble getting restorative sleep can result from deficiencies that interfere with sleep cycles. For people who have trouble sleeping, taking a magnesium supplement before bed is frequently advised.

6. Problems with Bone Health
Magnesium is a cofactor for calcium in maintaining optimal bone health, influencing bone density, and reducing the risk of osteoporosis. Without sufficient magnesium, calcium cannot be effectively absorbed, leading to bone issues over time. In fact, taking a calcium supplement without consuming sufficient magnesium can have negative effects, such as heart issues.

7. Headaches and Migraines
Research indicates that low magnesium may cause or exacerbate migraines. Headaches may result from the effects of magnesium deficiency on the brain's neurotransmitters. Increasing magnesium intake may be beneficial for migraine sufferers.

Magnesium Deficiency Risks

Prolonged magnesium deficiency may result in serious health complications. Here are some of the potential long-term risks:

1. Increased Risk of Cardiovascular Disease
A increased risk of heart disease is linked to magnesium deficiency. Low magnesium levels raise the risk of atherosclerosis and heart attack by causing hypertension, high cholesterol, and other cardiovascular problems.

2. Diabetes Type 2
Magnesium plays a direct role in regulating insulin sensitivity, which is the amount of insulin required to regulate blood sugar levels. Type 2 diabetes may result from increased insulin resistance brought on by low magnesium levels. According to studies, those who consume sufficient magnesium have a lower risk of developing diabetes, and taking magnesium supplements may help diabetics better metabolize glucose.

3. Osteoporosis
Magnesium is a cofactor for the effective absorption of calcium and bone production. Prolonged periods of low magnesium can gradually weaken bones. Low magnesium may increase the risk of developing osteoporosis, particularly in post-menopausal women and older adults.

4. Mental Health Issues
An increased risk of mental health issues, such as mood disorders, anxiety, and depression, is associated with magnesium deficiency. Low levels of magnesium may have an impact on mental health since it supports neurotransmitter activity. Consuming adequate levels of magnesium helps support mood, mental health, and cognitive function.

5. Poor Sleep Quality and Insomnia
Good sound sleep is critical to overall health. Chronic sleep disorders brought on by low magnesium levels might have an adverse effect on general health. Immunity, cognitive function, and the risk of chronic diseases can all be impacted by inadequate sleep. Magnesium supports the natural production of melatonin and helps improve sleep quality. 

How to Ensure You're Getting Enough Magnesium

If you have low magnesium, or some of these symptoms are common for you, there's good news! Ensuring adequate magnesium intake can be achieved through diet, lifestyle adjustments, and supplementation. 

Here’s how to get started:To begin, follow these steps:

1. Eat Foods Rich in Magnesium
Magnesium is found naturally in a variety of foods. This should come as no surprise, since we are biologically designed to get our magnesium from food! Changes in food quality, diet, and other factors, have made it challenging for most people to get enough magnesium from food alone, but some simple changes to diet can help improve your magnesium levels. Try some of these foods:

• Leafy Greens: Swiss chard, kale, and spinach
• Almonds, cashews, sunflower seeds, and pumpkin seeds are among the nuts and seeds.
• Whole Grains: Oats, quinoa, and brown rice
• Legumes: lentils, chickpeas, and black beans
• Fish: tuna, mackerel, and salmon
• Bananas with Avocado

Generally speaking, adult women should consume 310–320 mg of magnesium per day, whereas adult men need 400–420 mg. The recommended daily intake varies depending on a variety of factors. However, lifestyle, health, and exercise levels can all affect an individual's unique needs.

2. Take Magnesium Supplements
Supplements, like Nesi, may help people who are having trouble getting enough magnesium from their diet. There are many different types of magnesium, all which have different benefits on the body. Nesi is designed to simplify magnesium supplementation into two distinct formulas, Boost for morning consumption, and Calm for evening consumption. Boost contains: DiMagenesium Malate, Magnesium Bisglycinate Chelate, Magnesium Orotate, SolarSea® AC, and Brainberry®. Calm contains: Magnesium Pidolate, SolarSea® AC, and Magnesium Bisglycinate Chelate. These two proprietary formulas, when taken daily, help to ensure you get adequate magnesium per day, from a variety of magnesium types, tailored for high-absorption and optimal health benefit.

3. Lifestyle Adjustments
Certain lifestyle choices, such as living in stressful situations, drinking excessive alcohol or coffee, and consuming a lot of processed or sugary meals, can deplete the body of magnesium. You can enhance your general health and help your body retain more magnesium by cutting back on certain behaviors that deplete magnesium levels.

Nesi Helps Solve Magnesium Deficiency

We founded Nesi because we wanted a complete magnesium solution for ourselves. We wanted something that we could take for our own health to meet our daily magnesium requirements from a single product. Nesi was created with an emphasis on high bioavailability to ensure that magnesium is delivered in a way that maximizes cellular absorption and provides the best possible support for overall health. Nesi stands out from other brands on the market because of our focus on high-bioavailability, diversity of magnesium types in our ingredients, and our commitment to helping people become the healthiest versions of themselves. With Nesi, you really only need one product to meet your daily magnesium requirements and establish your baseline for optimum health. Nesi is simple by intention. Do you want to consume enough magnesium each day? All you need to do is take Nesi. Period. 

Including Nesi magnesium in your wellness routine can have a significant impact on your ability to sleep better, reduce stress, boost energy levels during the day, improve cognitive function, and maintain long-term heart health. 

Try Nesi today!