Because magnesium works behind the scenes, deficiency can be silent — but some clues include:
Muscle cramps or spasms
Fatigue or weakness
Irregular heartbeat
Anxiety or trouble sleeping
Migraines or headaches
Insulin resistance or type 2 diabetes
Many of these symptoms are non-specific — which is why magnesium deficiency often goes undiagnosed.
Top Food Sources of Magnesium
You can’t make magnesium — you have to get it from food.
Here are the best natural sources:
Pumpkin seeds (1 oz)
156 mg
Spinach, cooked (1 cup)
157 mg
Almonds (1 oz)
80 mg
Black beans (½ cup)
60 mg
Avocado (1 medium)
58 mg
Dark chocolate (70–85%, 1 oz)
64 mg
Whole grains (brown rice, quinoa)
50–80 mg per cup
