Most Americans are Magnesium Deficient
Most Americans (50–85%) don’t get the recommended daily intake of magnesium, according to the National Academy of Science leading to magnesium deficiency. This may contribute to diseases such as high blood pressure, diabetes, and neurologic disease. A 2013 meta-analysis finds that lower dietary magnesium intake is correlated to higher risk of heart disease. Eating a daily magnesium supplement is also correlated to a 22% reduced risk of ischemic events. In this article, we discuss why magnesium deficiency is so common and the best supplements to take.
Most supplements have little proven health benefits (as I explained in this article) so I generally don’t recommend many of them. Getting enough salt and getting enough magnesium are two prominent exceptions. I explain why salt isn’t actually bad for you in this video and this video.
Note that this article is NOT sponsored, and I am not recommending any specific brands or selling supplements.
What is Magnesium?
Abundant magnesium deposits were discovered near the ancient Greek city of Magnesia from which the word is derived. Magnesium is a trace mineral and the fourth most abundant cation (positive ion) in the body. Foods contain many micro-nutrients — including the vitamins (A, B, C, D, E, K etc.) and minerals (calcium, iron, magnesium). They are called micro-nutrients because the physical amount is very small. Nevertheless, they are critical for normal body functions as they are a key component of the body’s enzymes and hormones.
Magnesium forms the central part of chlorophyll, and is critical in plant function, just as iron is critical in hemoglobin. Plants are therefore the major source of dietary magnesium, although seafood also is a good source (from the minerals in sea water). Good sources of magnesium include dark chocolate, nuts, seeds, legumes, tofu and some fruits like avocado.
Our bones contain the majority (60%) of the body’s magnesium with 20% in skeletal muscle and 19% in other organs like the liver. Very little is found in the blood, so the blood concentration of magnesium (measured by the standard blood test) is a poor reflection of the…