Magnesium
Magnesium is involved in over 300 enzyme reactions including muscle, nerve, and heart function. Mild deficiency is widespread and often underdiagnosed.
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What Magnesium measures
Serum magnesium measures circulating magnesium, but only about 1% of body magnesium is in blood — most is stored in bones and inside cells. So a normal serum value can still hide cellular deficiency. Symptoms include muscle cramps, twitches, fatigue, headaches, poor sleep, and irregular heartbeat.
Normal ranges
Reference ranges may vary slightly by lab. Always use the range provided on your specific test report.
What affects your magnesium level
- Low intake (modern diets are often magnesium-poor)
- Excess alcohol
- Type 2 diabetes (magnesium is lost in glucose-laden urine)
- Proton pump inhibitors (long-term use)
- Diuretics
- GI losses (Crohn's, chronic diarrhea)
- Heavy sweating in athletes
Foods that may help
Pumpkin seeds
Highest food source — about 40% daily value per ounce
Almonds and cashews
Practical daily snack with magnesium plus healthy fats
Dark leafy greens (spinach, Swiss chard)
Magnesium sits at the center of the chlorophyll molecule
Dark chocolate (70%+)
Surprisingly dense magnesium source
Avocado and beans
Magnesium plus fiber
When to see your doctor
Persistent muscle cramps, palpitations, or fatigue paired with low-normal magnesium may benefit from supplementation. Avoid magnesium oxide (poorly absorbed); glycinate, citrate, and malate are better tolerated and more bioavailable.
Related biomarkers
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Educational content only · Not medical advice