Magnesium deficiency: the mineral that 70% of the population does not consume in sufficient amounts

If there is one mineral that science continues to place at the center of overall health, it is magnesium. It participates in more than 300 enzymatic reactions in the human body—energy production, protein synthesis, muscle and nerve function, blood glucose and blood pressure regulation, and much more.

And yet, it is estimated that between 60% and 70% of the Western population does not reach the recommended intake. Not because magnesium is hard to obtain, but because our current diet—processed, refined, low in vegetables—provides it in insufficient quantities.

Why deficiency is so common

Several factors explain this:

• Modern agriculture: Current agricultural soils have fewer minerals than they did 50 years ago. The vegetables we eat contain less magnesium than those of previous generations.
• Food processing: Refining rice, flour, and sugar removes most of the magnesium present in the original grain.
• Stress: Cortisol increases the excretion of magnesium through urine. The more stress, the more magnesium is lost. And with less magnesium, it is harder to manage stress—a well-documented vicious cycle.
• Alcohol and certain medications: Diuretics, proton pump inhibitors (omeprazole), and alcohol increase magnesium excretion.
• Intense exercise: Losses through sweat and increased energy consumption raise requirements.

Symptoms of deficiency that are often ignored

The problem with magnesium deficiency is that its symptoms are nonspecific—they are easily attributed to other causes:

• Frequent muscle cramps and spasms
• Eyelid twitching (fasciculations)
• Insomnia or unrefreshing sleep
• Fatigue and lack of energy
• Irritability, anxiety, feelings of nervousness
• Constipation
• Recurrent headaches or migraines
• Palpitations (magnesium regulates heart rhythm)

An important detail about blood tests

Serum magnesium (the type measured in a standard blood test) is an unreliable indicator of the body's true magnesium status. Only 1% of body magnesium is in the blood—the rest is in the bones and inside cells. It is possible to have a "normal" blood test and still have a significant intracellular deficiency.

That is why symptoms matter just as much as the numbers.

Food sources and forms of supplementation

The foods richest in magnesium are:

• Pumpkin and sunflower seeds
• Nuts (almonds, cashews, walnuts)
• Legumes (black beans, edamame)
• Dark leafy greens (spinach, Swiss chard)
• Dark chocolate (>70% cocoa)
• Avocado, banana

When diet is not enough, supplementation can be useful. Not all forms of magnesium are equal in terms of absorption and tolerance:

• Malate and bisglycinate: High absorption, good digestive tolerance. Ideal for general use.
• Taurate: Especially indicated for cardiovascular function and the nervous system.
• Magnesium oxide: The cheapest and most common in basic supplements. Low bioavailability and frequent laxative effect—generally not the best option.

How much magnesium do you need?

Reference intakes in Europe are 375 mg/day for adults. Requirements may be higher for people with high stress, intense sports practice, pregnancy, or those taking certain medications. Always consult with a healthcare professional before starting supplementation.