When it comes to vitamins and minerals, most people immediately think about vitamin D, vitamin B12, iron or calcium. But there is another important nutrient that often doesn't get enough attention—magnesium.

Magnesium plays an important role in several functions of the body, including muscle and nerve function, energy production and maintaining the balance of minerals such as calcium and potassium.

Richa Sharma, Consultant Dietetics at Kailash Deepak Hospital, says that low magnesium levels can be associated with symptoms such as muscle cramps, leg cramps, fatigue and weakness.

So, how do you know if you're getting enough magnesium? And can a deficiency increase the risk of serious diseases such as cancer?

What happens when your body lacks magnesium?

Magnesium deficiency may not always cause obvious symptoms in the beginning. However, as levels fall, the body can start showing different warning signs.

Some possible symptoms include:

• Persistent tiredness or weakness

• Loss of appetite

• Nausea

• Muscle cramps or spasms

• Tingling or numbness in the hands and feet

When magnesium deficiency becomes severe, it can interfere with the normal functioning of the nervous system, muscles and heart.

In serious cases, very low magnesium levels may contribute to seizures or abnormal heart rhythms. Magnesium also works alongside minerals such as calcium and potassium, so an imbalance can affect several processes in the body.

If symptoms persist or are severe, it's better to consult a healthcare professional rather than assuming that magnesium deficiency is the cause.

Does magnesium deficiency cause cancer?

This is an important question, but the answer isn't as straightforward as some claims on social media suggest.

There is currently no conclusive evidence that magnesium deficiency directly causes cancer.

Some research has explored a possible association between low magnesium levels and the risk of certain cancers. Magnesium is involved in several biological processes, including regulation of inflammation, oxidative stress and DNA-related processes.

However, an association does not prove that magnesium deficiency itself causes cancer. Research in this area is still developing, and more evidence is needed to understand whether and how magnesium status may influence cancer risk.

For now, the focus should simply be on maintaining adequate magnesium intake as part of a balanced diet.

Which foods are rich in magnesium?

The good news is that you don't necessarily need complicated supplements to get magnesium. Many everyday foods contain this important mineral.

Nuts and seeds

Almonds and cashews can provide magnesium, while pumpkin seeds and sesame seeds are particularly useful sources.

Green leafy vegetables

Vegetables such as spinach are a good way to add magnesium to your diet along with other essential nutrients.

Pulses and legumes

Beans, chickpeas and lentils can contribute to your daily magnesium intake. Indian meals already offer plenty of opportunities to include these foods.

Whole grains and millets

Whole grains, ragi and other millets can also be included as part of a balanced diet.

Other options

Avocados and dark chocolate also contain magnesium. Dark chocolate, however, can be relatively high in calories and added sugar depending on the product, so portion size matters.

Should you take a magnesium supplement?

Not everyone with tiredness or muscle cramps has a magnesium deficiency. These symptoms can have many different causes.

For most people, getting nutrients through a varied diet is a good starting point. If a deficiency is suspected, a doctor or dietitian can determine whether testing or supplementation is appropriate.

Avoid taking high-dose magnesium supplements on your own, especially if you have an underlying health condition or take regular medication.

The bottom line

Magnesium may not receive as much attention as vitamin D or B12, but it is an essential nutrient that supports muscles, nerves, energy production and normal mineral balance.

Including nuts, seeds, leafy greens, pulses, whole grains and millets in your regular diet can help you get magnesium naturally. And if you experience persistent cramps, weakness, fatigue or other unusual symptoms, don't automatically blame magnesium deficiency—get the underlying cause checked.