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What You Need to Know About Magnesium and Magnesium Deficiency
Magnesium is a critical mineral that plays a vital role in everything from muscle recovery and sleep to energy production and nerve function. Despite its importance, millions of Americans are magnesium deficient—and many don’t even know it.
Here’s a complete guide on magnesium, the signs of deficiency, and how to ensure you’re getting enough of this essential nutrient.
What Is Magnesium and Why Does It Matter?
Magnesium is both a mineral and an electrolyte, meaning it helps regulate many important functions in the body. It acts as a cofactor in more than 300 enzyme systems, supporting:
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Muscle and nerve function
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Blood glucose control
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Protein synthesis
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Blood pressure regulation
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Energy production
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DNA formation and antioxidant production
It also helps transport calcium and potassium across cell membranes, which is essential for a healthy heartbeat.
Where Is Magnesium Stored in the Body?
Roughly 60% of the body’s magnesium is stored in bones, and much of the rest is found in soft tissues. Only a small amount circulates in the blood, making it difficult to detect deficiencies through standard blood tests.
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Normal blood levels range from 0.75 to 0.95 mmol/L
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Anything below 0.75 mmol/L may indicate hypomagnesemia, or magnesium deficiency
Testing magnesium levels can be challenging, and alternative methods like urine or saliva tests are sometimes used—but none are 100% reliable.
Recommended Daily Magnesium Intake
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Adult men: 400 to 420 mg per day
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Adult women: 310 to 320 mg per day
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Pregnant women: 360 to 400 mg
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Lactating women: 310 to 360 mg
These values vary slightly depending on age and specific health conditions.
Common Signs of Magnesium Deficiency
Magnesium deficiency can stem from poor dietary habits, chronic illness, alcohol abuse, or even side effects of medications. Deficiency may also result from gastrointestinal or renal losses such as chronic diarrhea or surgery.
Symptoms of magnesium deficiency include:
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Muscle twitches or cramps
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Mild tremors
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General fatigue or weakness
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Irregular heartbeat or heart palpitations
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High blood pressure
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Mental health issues like anxiety or depression
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Asthma or breathing difficulties
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Osteoporosis or brittle bones
Who’s at Risk?
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Around 2% of the general population is clinically deficient
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Among hospitalized patients: 10% to 20%
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In people with diabetes: up to 25%
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In intensive care units: 50% to 60%
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Individuals with alcohol abuse disorder: 30% to 80%
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Post-menopausal women may also be at higher risk
Even though only a small percentage of the general population is officially diagnosed, up to 30% in developed countries may be walking around with undetected deficiencies.
Magnesium-Rich Foods to Add to Your Diet
Fortunately, magnesium is found naturally in a wide variety of foods. Here are some excellent sources:
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Pumpkin seeds
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Chia seeds
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Almonds and cashews (dry roasted)
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Spinach
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Shredded wheat cereal
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Soy milk and black beans
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Edamame
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Peanut butter
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Brown rice
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Potatoes and yogurt
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Oatmeal
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Fortified cereals
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Kidney beans
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Bananas
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Salmon and halibut
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Whole wheat bread
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Avocados
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Chicken breast
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Lean beef
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Broccoli
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Apples and carrots
Should You Consider a Supplement?
If you’re not getting enough magnesium through food, supplements are widely available in different forms:
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Magnesium citrate
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Magnesium oxide
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Magnesium glycinate (bisglycinate)
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Magnesium chloride
These come as powders, liquids, and capsules. Always speak with a healthcare provider before adding new supplements—especially if you’re taking medications or other nutrients.
Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult with your healthcare provider before starting any new supplement or making significant dietary changes.
