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Hidden Deficiency Hits Half Of America

Many adults, especially as they age, struggle to get enough magnesium from their daily diet. While previous generations consumed roughly 500 milligrams of magnesium each day from natural food sources, modern diets typically provide less than 200 milligrams. This drop is largely due to mineral-depleted soil and lifestyle habits such as excessive sugar consumption, chronic stress, intense workouts, medication use, and caffeine—all of which can reduce magnesium levels in the body. If you’re feeling consistently tired or low on energy, magnesium deficiency could be a contributing factor.

Magnesium is essential for numerous bodily functions, yet about half of the U.S. population fails to meet the recommended intake, according to the National Institutes of Health. A lifestyle heavy in processed foods, alcohol use, and conditions like Type 2 diabetes can significantly impact magnesium absorption. Clinical nutritionist and author David Friedman emphasizes the mineral’s importance in energy production, nerve function, protein synthesis, and DNA repair. He adds that without it, our nerves, muscles, brain, and bones wouldn’t function properly.

To improve magnesium intake, focus on adding more magnesium-rich foods to your meals. Leafy greens such as spinach and Swiss chard, nuts like almonds, seeds such as pumpkin seeds, whole grains, and avocados are all excellent sources. These foods can help close the nutritional gap and support better energy and overall health.

If diet alone isn’t enough, supplements may be helpful. Forms like magnesium citrate, aspartate, chloride, and lactate are generally more easily absorbed than magnesium oxide or sulfate. Always speak with a healthcare provider before starting supplements to ensure you’re taking the right form and dosage.

Other lifestyle adjustments can also help maintain adequate magnesium levels. Reducing intake of alcohol, sugar, and caffeine is recommended, as these can interfere with magnesium absorption. Managing stress through practices like yoga, meditation, or relaxation techniques is equally important, as chronic stress can both lower magnesium levels and be worsened by a deficiency. The recommended daily intake for magnesium varies by age and gender, with adult men needing 400–420 milligrams and adult women requiring 310–320 milligrams per day, with increased needs during pregnancy and breastfeeding.