Magnesium is essential for hundreds of bodily functions, including muscle protein synthesis, energy production, and bone health.

Many people experience a magnesium deficiency without realizing it. Some common signs include:

• Muscle twitches and cramps
• Mood swings and mental disorders
• Persistent fatigue and muscle weakness
• High blood pressure
• Irregular heartbeat
• Osteoporosis
• Increased sensitivity to noise
• Sleep disruption and memory issues

Several studies support the potential benefits of magnesium supplementation. A 2021 study found it effective in reducing nocturnal leg cramps.

Another study showed magnesium combined with B6 can improve mental health outcomes, reducing symptoms of depression and anxiety.

It's vital to ensure you're consuming enough magnesium. Here are some rich sources:

• Leafy greens like spinach and kale
• Nuts and seeds (almonds, cashews, pumpkin seeds)
• Whole grains like oats and quinoa
• Fatty fish such as salmon and seabass

If needed, magnesium supplements can be an effective way to ensure adequate intake. However, it's important to find the right dosage to avoid digestive upset.

Part of a balanced approach involves diligent monitoring of symptoms and possibly using magnesium-rich creams or Epsom salt baths.

Consult with a healthcare professional for personalized advice, especially if you suspect a deficiency or wish to start supplementation.