Magnesium is one of those minerals that isn’t often talked about but plays a vital role in our body’s functions. It can be hard to tell if you are getting enough magnesium in your daily diet and might be something you overlook when picking out your meals and snacks for the day.

However, when you don’t have enough for your body to work properly, you will start to feel sore, or weak. Magnesium deficiency is a growing problem in the United States, with the mineral growing lower than recommended intakes. This means it is likely you or someone you know is facing a deficiency.

So what are some foods that are high in magnesium, what are some symptoms of a deficiency, and how do you boost your intake? Keep reading to find out more.

Foods High in Magnesium

Naturally, foods high in magnesium usually have between 7 mg and 80 mg per serving. For men, it is recommended that they get roughly 400 to 420 mg a day, while women get 310-320 mg. This means you need quite a few servings of magnesium-rich foods a day.

Some foods high in magnesium are:

  • Almonds
  • Pumpkin seeds
  • Soymilk
  • Black beans
  • Edamame
  • Dark Chocolate
  • Avocado
  • Potato, with skin
  • Milk
  • Salmon
  • Carrots

There are many more foods that offer magnesium, but if you find yourself not eating meals that implement many of these daily, you are likely not getting enough of this mineral.

Common Symptoms of Magnesium Deficiency

It can be hard to tell when something is wrong with your body, or the direct cause. It can be a mix of issues, stress, lack of sleep, or something more. However, if you think you aren’t eating a lot of foods rich in this mineral, and experience common symptoms of deficiency, it may be worth looking into increasing your daily magnesium intake.

There are many signs of magnesium deficiency. If you feel you may be experiencing a few of these symptoms at once, you might be short on your daily intake. It is a mineral that isn’t harmful if taken in excess, so there is no harm in giving it a try if it might make you feel better.

  • Muscle cramps and twitches. Excessive twitches and cramps that are likely not caused by lack of water, stress, or other medications are a sign that you might have a magnesium deficiency.
  • Loss of appetite. If you start to just not feel hungry, or are nauseous and you know you should be eating, this could be a sign. Vomiting may even occur in more severe deficiencies.
  • Weight gain. Despite a loss of appetite, you may find yourself gaining weight as your body becomes resistant to insulin.
  • Fatigue and weakness. When your body starts to feel tired, and you can’t produce the same strength you could not so long ago. You may also just have a lack of energy or numbness or tingling in your limbs.
  • Craving caffeine or sugar. Another sign is a higher craving than normal for caffeine and sugar. Both are supposed to provide you energy, so your body is struggling to tell you that it is not producing something that it needs for energy.

How to Increase Your Magnesium

The easiest way to increase your magnesium is through supplements. However, if you want a long-term, healthier solution, you can focus on your food. Ingesting magnesium-rich foods provides you with many nutrients and will make you feel better in the long run.

If you want something that doesn’t involve ingesting a pill or food, some oils can be placed on the skin, and even products you can use in your bath.