Magnesium is having a moment.
From health influencers on social media to research papers on the topic, alarms are being sounded about an epidemic of magnesium deficiency.
Is this legit? Why is magnesium deficiency seemingly an issue for so many people? Don’t we get enough of it from the food we eat? How would I even know if I am deficient?
Great questions! Let’s dive in!
Magnesium Insufficiency: How We Got Here
Yes, it’s true: wide-spread magnesium deficiency has not always been an issue. We used to get plenty of magnesium from the food we ate.
However, in most places (particularly in Western, highly industrialized places), that is not the case anymore.
The most prevalent theories for why there is no longer enough magnesium in the food we eat are, firstly, that an excess of heavy metals in the soil (from soil contamination and lack of crop rotating practices) impact our ability to absorb minerals like magnesium. And secondly, the refining of the processed foods we love so much strips away magnesium and other micronutrients.
Additionally, stress, several medications, inflammation and digestive issues all deplete magnesium.
This combination has caused rampant “subclinical magnesium deficiency” – meaning not so low to reach levels of frank magnesium deficiency (which typically include neurological symptoms like seizures or tremors), but far enough below optimal levels to create symptoms.
Subclinical magnesium deficiency symptoms can include fatigue, stiffness, tight muscles, muscle spasms, cramps (muscles/menstrual), headaches, migraines, constipation (especially due to dry stool), anxiety, trouble sleeping, osteoporosis and cardiovascular symptoms (e.g. high blood pressure, arrhythmia, palpitations).
So What Should You Do?
There is of course the long-term crucial need to try to restore our soil, and if you are so inclined, here is a great starting point of organizations focused on solving this problem.
But in the short term, get what magnesium you can from the foods you eat by minimizing consumption of processed foods in general and increasing consumption of nuts, beans, seeds, whole grains, and leafy greens (all relatively high in magnesium).
And I would highly encourage you consider supplementing magnesium as well, particularly if you are exhibiting any symptoms of subclinical deficiency, because it is so difficult to meet your needs with diet alone. Supplementing magnesium is generally safe, and you will know if you have taken too much if you develop loose stool (if this happens, lower your dose and it should resolve on its own).
Here are the brands/types of magnesium I recommend based on specific symptoms (link to each will require a free Fullscript account; I recommend creating one for discounted, high quality supplements that are stored and shipped following the highest standards I’ve found!).
Recommended Magnesium for Tight Muscles
Best Magnesium for Promoting Sleep
Best Magnesium for Constipation
Best Magnesium for General Wellness/Anxiety
