What is magnesium?

Magnesium in your reports

Serum magnesium is usually ordered separately rather than in a basic check-up. MedlinePlus gives a normal range of 1.7 to 2.2 mg/dL (0.70 to 0.91 mmol/L), and ranges may vary slightly between labs.

Why magnesium matters

Magnesium also helps your body manage blood sugar and make energy and protein. A true deficiency is rare, but many people fall short through diet, and the risk is higher in:

• older adults
• people with type 2 diabetes
• people who drink heavily
• those with gut problems that affect absorption

Low levels can first cause tiredness, weakness, poor appetite and nausea, and later muscle cramps, tingling and an irregular heartbeat.

Magnesium in Indian food

Dark green leafy vegetables are the main food source. These all add magnesium too:

• nuts like almonds and cashews
• seeds such as til and sunflower seeds
• dals and beans
• whole grains like brown rice
• millets such as ragi and bajra
• bananas and milk

Choosing whole grains and millets over refined flour is an easy everyday swap.

Research on magnesium supplements is still going on, so talk to your doctor before taking any, especially if your kidneys aren't working well.