MINERAL OF THE WEEK MAGNESIUM

Magnesium – The Silent Support for Energy, 

Nerves, Muscles, and Mind

By Saranya – Dietician, Nutrition Educator, Diabetes Educator

    

    As a dietician with two decades of practice, I often say this: many common health complaints today quietly trace back to one neglected mineral — magnesium.

    Fatigue. Poor sleep. Muscle cramps. Headaches. Mood swings. Constipation. Blood sugar imbalance. High stress. Magnesium plays a role in all of these.

    Yet, modern eating habits, refined foods, stress, and soil depletion have made magnesium deficiency more common than most people realize.

Let us understand why this humble mineral deserves your attention.

What is Magnesium?

    Magnesium is a macromineral required in relatively larger amounts by the body. It is involved in more than 300 biochemical reactions, making it essential for survival, not optional for health.

Your body cannot produce magnesium. You must get it daily from food.

Why Magnesium Is So Important

Magnesium works behind the scenes in nearly every major body system.

1) Energy Production

Every cell uses magnesium to convert food into usable energy. Low levels often show up as constant tiredness.

2) Nervous System Calmness

Magnesium regulates neurotransmitters that relax the brain. This is why it is called nature’s anti-stress mineral.

3) Muscle Relaxation

Cramps, spasms, tightness, and restless legs are classic signs of poor magnesium intake.

4) Heart Health

It helps maintain steady heart rhythm and supports healthy blood pressure.

5) Bone Strength

Magnesium works along with calcium and vitamin D to build strong bones.

6) Blood Sugar Control

Magnesium improves insulin sensitivity and glucose utilization.

7) Better Sleep

It helps the body shift into a relaxed state, supporting deeper, better sleep.

Common Signs of Magnesium Deficiency

Many people live with these symptoms without knowing the reason:

• Frequent muscle cramps or twitching

• Persistent fatigue

• Poor sleep or insomnia

• Headaches or migraines

• Anxiety, irritability, mood changes

• Constipation

• Irregular heartbeat sensations

• High stress levels

• Poor blood sugar control

If you see 3 or more of these signs, your magnesium intake may be low.

Who Is at Higher Risk?

• People with diabetes

• Individuals under chronic stress

• Those who consume more refined foods

• Elderly individuals

• People with digestive issues

• Those who drink excess tea, coffee, or alcohol

• Women with PMS and menstrual cramps

Magnesium-Rich Indian Foods

The best way to correct magnesium levels is through daily food, not tablets.

Green Leafy Vegetables

• Spinach 

• Amaranth leaves (Arai keerai, Siru keerai)

• Drumstick leaves (Murungai keerai)

Nuts and Seeds

• Almonds

• Cashews

• Pumpkin seeds

• Sesame seeds (Ellu)

• Groundnuts

Whole Grains and Millets

• Red rice, brown rice

• Ragi

• Kambu

• Thinai

• Whole wheat

Legumes and Pulses

• Bengal gram

• Green gram

• Rajma

• Cowpeas

• Horse gram (Kollu)

Other Sources

• Banana

• Avocado

• Dark chocolate (in small amounts)

• Coconut

Simple Ways to Add Magnesium

• Add a spoon of mixed seeds to breakfast

• Include keerai Weekly 3 times in lunch

• Replace white rice with millets or brown/red rice

• Snack on a handful of nuts instead of biscuits

• Add kollu or green gram to your weekly menu

• Use sesame chutney or podi regularly

Small changes done daily make a big difference.

What About Magnesium Supplements?

    Supplements may help in certain deficiency cases, but they are not the first solution. Excess magnesium from supplements can cause Diarrhoea and discomfort. Always correct through food first and consult a professional before taking tablets.

The Hidden Truth

    Modern diets are high in refined flour, polished rice, sugar, and packaged foods — all of which are poor in magnesium.

At the same time, stress, poor sleep, and medical conditions increase magnesium requirement.

This mismatch is why deficiency is becoming common.

Final Takeaway

Magnesium is not a trending nutrient. It is a foundational nutrient.

When magnesium levels improve, people often notice:

• Better sleep

• Reduced cramps

• More energy

• Calmer mind

• Improved digestion

• Better blood sugar control

All without any fancy treatment — just through food.

Start paying attention to this silent mineral, and your body will thank you in many visible ways.

By Saranya – Dietician, Nutrition Educator, Diabetes Educator

About the Author

    Saranya is a Dietician and Nutrition Educator with 20+ years of experience promoting traditional, practical, and sustainable food habits for better health. strongly believes that consistency and traditional diets are the key to long-term health and never recommends shortcuts for any health issues.

Read more practical nutrition articles at:  https://saranyanutritionist.blogspot.com/

Need guidance? Connect with Saranya for personalised diet support. Whatsapp link

⚠️ Disclaimer :For educational purposes only. Consult a professional for individual health advice.