Feeling drained and constantly battling those pesky muscle cramps? It might be more than just fatigue; it could be a sign of magnesium deficiency. 

Magnesium, a vital mineral, plays a pivotal role in our well-being, yet many of us don't get enough of it in our diets. 

But here's the good news: increasing your magnesium levels is simpler than you think. 

This guide unveils seven actionable steps to increase magnesium levels. By the end, you'll be equipped with the knowledge to rejuvenate your energy and lead a healthier life. 

Ready to embark on this transformative journey? Let's get started!

Key Takeaways

• Choose magnesium-rich foods, like leafy greens, nuts, seeds, avocados, tofu, dark chocolate, and cultured yogurt, to increase your magnesium levels.
• Taking magnesium supplements can also help raise your body's magnesium level. Just make sure to take the medication as your doctor has prescribed.
• Other ways to boost your magnesium intake include reducing your consumption of alcohol, caffeine, and fizzy drinks; eating sea vegetables and dark chocolate; supporting gut health; using magnesium flakes in your bath; and being mindful of aluminum.

Why is magnesium so essential?

Magnesium isn't just a mineral; it's the unsung hero of your body. Activating hundreds of enzymes, it's the engine behind your body's optimal function. 

Beyond energy production, magnesium harmonizes with other essential nutrients, ensuring a balanced symphony of health. 

A sufficient magnesium intake can protect against heart complications and even reduce stroke risks. (1)

Ladies note that adequate magnesium is your ally against bone density woes. In essence, magnesium is the cornerstone of wellness. 

Take advantage of its myriad benefits!

Suggested daily magnesium intake

Gender	Recommended Daily Magnesium Intake
Adult Men	400-420 mg per day
Adult Women	310-320 mg per day

This recommended dietary allowance is critical to maintaining adequate systemic magnesium levels, which is superior to 2.07 mg/dL. 

Meeting these daily levels is vital for optimal health. 

A higher magnesium intake can lessen headache frequency, lower heart disease risk, and reduce depressive symptoms. (2)

However, the tolerable upper intake level for magnesium is 350 milligrams per day, and intake should be carefully monitored to avoid exceeding this limit.

How to Increase Magnesium Levels?

Want to boost your magnesium levels? Learn seven simple steps to increase your magnesium intake and improve your health.

Choose magnesium-rich foods

Want to raise your magnesium levels? Pick foods high in this mineral. Greens, nuts, and seeds are some prime picks. These foods can provide you with a good dose of magnesium:

1. Chew on spinach or Swiss chard. These leafy greens pack a ton of magnesium.
2. Snack on nuts and seeds. They are not just tasty but also carry a lot of this essential mineral.
3. Try black beans and edamame for a change. Both these delicious foods do wonders for boosting magnesium intake.
4. Bite into an avocado or tofu. They hold ample amounts of magnesium too!
5. Love chocolate? Dark chocolate has more magnesium than milk bars.
6. Cultured yogurt is another excellent choice, especially for those who love dairy.

Dive into these magnesium-rich choices for your meals and snacks. Elevate your well-being and keep those energy levels soaring. Embrace the benefits of magnesium today!

Take magnesium supplements

Taking magnesium supplements is a sure way to raise your body's magnesium level. Here are some steps to do this:

1. Choose a magnesium supplement that works for you.
2. Make it part of your daily routine. Depending on your doctor's suggestion, you can take it with meals or before bed.
3. Keep track of how much magnesium you're getting, not just from supplements but also from foods.
4. Follow your doctor's dosage instructions very carefully.
5. Remember other vital nutrients when taking supplements, such as Vitamin D and B12.

Opting for magnesium supplements is a direct route to enhancing your levels. Remember to choose wisely, follow your doctor's advice, and balance with other vital nutrients.

Reduce consumption of alcohol, caffeine & fizzy drinks

These beverages can deplete magnesium levels in your body. Drinking too much alcohol can interfere with magnesium absorption and increase urinary excretion of this essential mineral. 

Similarly, excessive caffeine intake promotes the loss of magnesium through urine. 

Fizzy drinks often contain phosphates, which can bind to magnesium and prevent its absorption. 

Instead, choose healthier alternatives like herbal tea or water with added minerals.

Eat sea vegetables & dark chocolate

Sea vegetables like seaweed are packed with minerals, including magnesium. 

Dark chocolate is also a good source of magnesium. One square of dark chocolate with a cocoa content of 70% or higher can provide extra magnesium. 

So, make sure to add sea vegetables and dark chocolate to your meals and snacks for a tasty way to increase your magnesium intake.

Support gut health & reduce refined sugar

To increase your magnesium levels, supporting gut health and reducing refined sugar intake is essential. Here are some tips to help you do that:

• Eat foods that promote a healthy gut, such as fermented foods like yogurt and sauerkraut.
• Include fiber-rich foods in your diet, like fruits and leafy greens. Fiber aids in the smooth functioning of your digestive system.
• Cut back on processed foods and sugary treats high in refined sugar. These can negatively impact the balance of bacteria in your gut.
• Drink enough water to maintain hydration and assist in digestion.
• Consider taking a probiotic supplement to promote good gut health.

Think of your gut as a garden; you wouldn't water your plants with soda, would you? Nurture it with the good stuff, and watch your magnesium levels bloom! 

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Use magnesium flakes in the bath

Boost your magnesium levels by using magnesium flakes in your bath. 

Here's how:

1. Dissolve magnesium flakes in warm water and soak yourself for at least 20 minutes.
2. The magnesium in the flakes can be absorbed through your skin, effectively increasing your magnesium levels.
3. Soaking in Epsom salts, which also contain magnesium, can also help raise blood magnesium concentrations.
4. Choose magnesium flakes over Epsom salts for more effective results.
5. Using magnesium flakes in a bath or foot soak boosts your magnesium levels, benefits your skin, improves hydration, and reduces inflammation.

Think of it as a spa day with a purpose; while you relax and soak, your body's magnesium levels get a top-up. It's like turning your tub into a magnesium magic potion! 

Watch out for aluminum

You should pay attention to aluminum when increasing your magnesium levels. Why? Aluminum can be found in things like vaccines; we often consume it without even realizing it.

Adults usually take in about 7 to 9 milligrams of aluminum every day! 

But here's the thing - aluminum has been linked to a higher risk of heart disease. So, be mindful of this and limit your exposure to aluminum as much as possible.

Instead, focus on getting more magnesium into your body because, guess what? Magnesium is less dense than aluminum!

Symptoms of Magnesium Deficiency

Low magnesium symptoms are rising and can include muscle cramps, poor sleep, irritability, constipation, tension, low mood, and headaches. (3)

These symptoms are associated with various health problems, such as depression, anxiety, PMS, PCOS, fibromyalgia, osteoporosis, and chronic fatigue syndrome.

Low magnesium symptoms & why they are on the rise

Low magnesium symptoms are becoming more common, indicating a rise in magnesium deficiency cases. 

People might experience muscle twitches, cramps, fatigue, weakness, and abnormal heart rhythms when they don't have enough magnesium.

It's not just affected older adults - anyone can be at risk for low magnesium levels. 

So paying attention to these symptoms and increasing your magnesium intake is essential.

Health problems associated with low magnesium

A magnesium shortfall isn't just a number; it's a health alarm. It can spike your blood pressure, raising hypertension concerns. 

It's also a silent accomplice in the onset of Type 2 diabetes, playing a role in insulin resistance. 

And don't forget your bones; low magnesium can weaken them, setting the stage for osteoporosis and heightened fracture risks.

Supplementing with Magnesium

Consider adding a quality magnesium supplement to your routine, such as magnesium glycinate or a high-quality multivitamin and mineral formula that includes magnesium.

If you can't get enough magnesium from your diet, magnesium supplements effectively meet your needs.

Increasing your intake of magnesium can offer numerous benefits for your health. 

Studies have shown that magnesium supplements may help increase bone density and lower high blood pressure levels, reducing the risk of heart disease. (4)

Additionally, these supplements can treat and prevent magnesium deficiency, leading to low magnesium levels in the blood. 

Furthermore, they may even improve sleep quality as we age by reversing age-related changes in sleep patterns often seen in older adults.

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Final Thoughts

Wrapping it up, elevating your magnesium levels is a walk in the park with the right choices. 

It's all about minor tweaks, from munching on magnesium-packed foods to indulgent magnesium flake baths. 

And if you're looking for a reliable magnesium boost, remember to check out Wild Foods Co. Magnesium Complex.

It's your one-stop solution to ensure you're always topped up on this crucial mineral. Dive into a healthier you with magnesium by your side! 

FAQs

Why is magnesium essential for our body? 

Magnesium is vital because it supports numerous bodily functions, including nerve and muscle regulation, bone health, and immune system strengthening.

Which foods are rich in magnesium? 

Leafy greens, nuts, seeds, whole grains, and dark chocolate are high in magnesium. Regularly incorporating these into your diet can help boost magnesium levels.

Can magnesium supplements help in increasing magnesium levels? 

Yes, magnesium supplements are available and can effectively raise magnesium levels. However, always consult a healthcare expert before starting any supplement.

How soon can I expect results after increasing my magnesium intake? 

The duration to notice changes after increasing magnesium intake varies among individuals. However, consistently consuming magnesium-rich foods or supplements for several weeks is typically required for noticeable benefits.

What are the signs of low magnesium in the body? 

Lack of magnesium can cause muscle cramps, fatigue, and irregular heartbeat. If you experience these, consider evaluating your magnesium intake.

Are there any side effects of too much magnesium? 

Having too much magnesium can result in diarrhea, nausea, and abdominal cramping. It's essential to balance magnesium intake and consult a professional if unsure.

Related Studies

1. A study published on BMJ Open Heart suggests that long-term suboptimal intakes of magnesium may participate in the pathogenesis of chronic diseases of the cardiovascular system. It highlights the importance of magnesium in the prevention and treatment of cardiovascular disease.
2. An evidence-based review of oral magnesium published on Sage Journals supplementation found that oral magnesium supplementation can be an effective preventive treatment for migraine headaches and may also have a role in preventing depression and heart disease.
3. A study published on Frontiers in Nutrition tissue than the healthy population and suggests that a low magnesium intake may be associated with an increased risk of severe headache or migraine.
4. A study published by the Harvard T.H. Chan School of Public Health suggests that magnesium supplements may help increase bone density and lower high blood pressure levels, reducing the risk of heart disease. It emphasizes the importance of discussing the use of high-dosage magnesium supplements with a physician to avoid side effects.