Magnesium deficiency often goes undetected due to flaws in standard testing methods, with up to 50% of people potentially at risk despite normal bloodwork. While blood tests measure only 1% of the body’s magnesium (most resides in cells and bones), key symptoms like muscle twitches, anxiety, and nighttime leg cramps signal potential deficiency.
include:
– Gut inflammation reducing absorption by 60-70%
– High-carb diets, alcohol, and caffeine depleting stores
– Medications (diuretics, antacids) interfering with uptake
make adequate intake difficult:
– Almonds, spinach, and dark chocolate contain magnesium but require impractical portion sizes
– Modern farming practices deplete soil magnesium levels
matter:
– Magnesium glycinate is preferred for high absorption without laxative effects
– Doses of 1,000-1,500 mg/day may be needed to correct deficiencies
– Vitamin D and B1 require sufficient magnesium to function properly
Muscle-related issues often stem from calcium-magnesium imbalance – magnesium relaxes muscles while calcium contracts them. Chronic deficiency heightens risks of heart rhythm problems, kidney stones, and cellular damage from calcium overload. Those with migraines, diabetes, or chronic pain may need increased intake .
Medical sources confirm magnesium’s role in nerve function, energy production, and bone health , though high-dose recommendations beyond standard guidelines should be approached cautiously under professional supervision.