The health benefits of magnesium are many. It regulates nerve and muscle function, helps maintain a healthy heart, aids in metabolizing proteins and fats, and supports bone health by increasing calcium absorption. It also plays a role in the absorption of vitamin D and is involved in the production and regulation of estrogen, progesterone, and cortisol.

The good news is that getting enough magnesium through your diet is effortless. The mineral can be found in various foods, including beans, nuts, seeds, and leafy greens. It’s also found in some beverages and is included in some multivitamin formulations. But, even though it’s easy to obtain in your diet, many people need to receive more of this nutrient. Those who are older adults, have chronic diarrhea or have had long-term constipation, those with Crohn’s disease or celiac disease, and those who use diuretics for treating high blood pressure and diabetes may have problems absorbing magnesium, according to Cristy Dean, RD, owner of Fettle and Bloom Nutrition in Denver.

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Symptoms of magnesium deficiency include fatigue, nausea, insomnia, bloating, vomiting, depression and anxiety, muscle spasms and cramping, weakness, and loss of appetite. Some studies suggest that low levels of the mineral contribute to migraines, a debilitating type of headache characterized by sensitivity to light and sound and a severe throbbing pain in one or more parts of the head.

If magnesium is deficient, add some of these foods to your diet. Leafy greens like baby spinach, kale, collards, and Swiss chard are excellent sources of magnesium. Try wilting them and mixing them into a salad or using them as a base for soups. Nuts and seeds, including almonds, Brazil nuts, pistachios, sunflower seeds, flaxseeds, and chia seeds, are other excellent sources of magnesium. And don’t forget about dark chocolate—one ounce delivers around 64 milligrams of magnesium!

A varied and balanced diet is the best way to ensure you’re getting plenty of magnesium. However, taking a supplement can be helpful if you find that you’re low on the nutrient. Talk to your doctor about the correct dose.