The Magnesium Deficiency Problem

3 out of every 4 people are NOT getting enough Magnesium!

How could the number be this high?

We’re constantly told to eat right, exercise regularly, get rest, get sunlight, and take our vitamins, but rarely are we told to make sure to focus on the minerals our bodies need.

Ensuring you have adequate minerals in their ideal ratios, is also part of the foundation of health and longevity. One of the minerals that are vitally important to us is magnesium.

Magnesium is essential for the function of over 354 enzymes in our body, so, how can it be possible that 75% of people are deficient in this?

As previously mentioned, even those who make a conscious effort to eat well and take care of themselves as best they can might still find that they are deficient in magnesium.

Factors that Deplete Magnesium

• Food processing: Modern processing methods like refining grains, heating and treating natural foods, and even boiling vegetables strips them of magnesium.
• Fluoride & Chlorine: Found in water and toothpaste, fluoride displaces magnesium in our cells, and stays there.
• Stress: High amounts of stress influences how we absorb magnesium by lowering our stomach acid.
• Gut Sensitivities: IBS or leaky gut cause poor absorption.
• Anti-nutrients: Some plants contain tannins (in tea), phytates and oxalates. These compounds all decrease the absorption of magnesium.
• Highly processed, sugary foods: These foods provide zero magnesium but use it to be metabolized. They deplete vitamin B6 levels which is responsible for magnesium absorption.
• Alcohol, some drugs & caffeine: These can impact the absorption and distribution of magnesium in our bodies.⁽¹⁾

So although you may have a good diet, there could be many other reasons why your magnesium isn’t adequate.

How Do You Fix Magnesium Deficiency?

I’m of course going to recommend supplementation but before that, we need to start with diet. Diet is always going to be the basis for a healthy lifestyle and fixing whatever ailment you are working toward overcoming. There are plenty of magnesium-rich foods you can incorporate into your diet.⁽²⁾

• Dark leafy greens
• Avocados
• Grass-fed dairy
• Sea vegetables
• Pink Himalayan salt
• Nuts (Brazil, pistachio, almond)
• Wild salmon
• Sprouts
• Pumpkin seeds
• Dark chocolate

But diet isn’t always enough. The next step is supplements. Magnesium supplements come in different forms that vary based on your needs. Here is what to consider when choosing which form of magnesium is best for you.

If you want to…

Improve Brain Function → Magnesium Threonate
Increase Bowel Movement → Magnesium Citrate
Muscle Relaxation → Magnesium Citrate, Sulfate
Improve Sleep → Magnesium Glycinate
Improve Energy & Muscle Pain → Magnesium Malate⁽¹⁾

When talking about magnesium, one of the number one questions I get asked is about dosage recommendations. These can vary greatly from person to person depending on your needs.

Also, the bioavailability of the supplement will also influence what dose you’re ultimately getting. Studies have found positive effects with daily doses between 125 – 2500mg.⁽³⁾

HOWEVER, it is best to get tested first and to consult with your doctor before taking a supplement, especially at higher dosages.

There is often a lot of confusion about magnesium because of the different types. So, I want to point out that while each one can help with a different issue, the magnesium supplement itself does 90% of the work. I often get asked, “What if I struggle with all of these problems?” My answer is to pick the type of magnesium supplement that can assist with the issue you’re most bothered by. Just taking a magnesium supplement at all is going to assist with the rest of the issues.

If you’re looking for more information on magnesium, make sure to check out my Magnesium Guide for a more detailed overview.

Sources:

1. The 2020 Practitioners Guide to Magnesium – Metabolics. https://www.metabolics.com/blog/the-definitive-guide-to-magnesium-and-magnesium-supplements.
2. “Magnesium Deficiency: Symptoms, Signs and Treatment.” Medical News Today, MediLexicon International, https://www.medicalnewstoday.com/articles/322191.
3. Berkheiser, Kaitlyn. “How Much Magnesium Should You Take per Day?” Healthline, Healthline Media, 28 Oct. 2019, https://www.healthline.com/nutrition/magnesium-dosage#types.