Every cell in your body needs magnesium, including those in your brain. It contributes to the formation of your teeth and bones, helps activate essential enzymes, regulates blood calcium levels, aids in the production of energy and regulates other essential nutrients such as zinc, copper, potassium and vitamin D. Our hearts, kidneys and muscles all require magnesium as well.

It is one of the most important minerals when considering supplementation because of its vital role in hundreds of enzyme systems and functions related to reactions in cell metabolism, as well as being essential for the synthesis of proteins, for the utilization of fats and carbohydrates. Magnesium is needed not only for the production of specific detoxification enzymes but is also important for energy production related to cell detoxification. A magnesium deficiency can affect virtually every system of the body.

It can be difficult to get enough magnesium from dietary sources and, sometimes, even when you do get enough magnesium from your diet, many things can deplete your body of this essential mineral. These might include a viral illness that causes diarrhea or vomiting, irritable bowel syndrome, diabetes, hyperthyroidism, pancreatitis and kidney disease. Stress, excessive use of coffee, salt, alcohol and soda can also deplete your magnesium stores.

Symptoms of a possible magnesium deficiency include:

  • Constipation
  • High blood pressure (Hypertension)
  • Anxiety
  • Depression
  • Insomnia
  • Lethargy
  • Impaired memory/thinking
  • Seizures
  • Fatigue
  • Sleep disturbances
  • Pain
  • Muscle cramps
  • Chronic back pain
  • Headaches
  • Migraines
  • Muscular pain
  • Aggression
  • ADHD
  • Brain fog
  • Tension


If you don’t want to supplement and simply want to acquire magnesium through food sources, there are many foods that you can add to your diet on a daily basis to increase your levels of magnesium. 

Here are a few foods that can relieve you of magnesium deficiency symptoms:

  • Pumpkin seeds
  • Sunflower seeds
  • Soybeans
  • Black beans
  • Kidney Beans
  • Bone Broth
  • Cashews
  • Spinach
  • Squash
  • Sesame seeds
  • Almonds
  • Okra
  • Bananas
  • Brown Rice
  • Lentils
  • Oats
  • Quinoa


So, in addition to fortifying your diet with plenty of dark, leafy greens and vegetables, beans, nuts, seeds, and whole grains, you should also try and limit caffeine and alcohol intake, ditch the sugar in your diet, work on healing your gut, and look into either a supplement version of magnesium or a transdermal magnesium cream or oil to rub on your skin for ultimate absorption of magnesium.