Why 80% of People Are Low on Magnesium (And How to Fix It Without Expensive Supplements)

Ever feel like you’re doing everything right—eating vegetables, getting enough sleep—but still feel “off”? Perhaps you’re constantly tired, even after a full night’s rest. Or maybe your leg muscles cramp unexpectedly, or you feel a general sense of unease or anxiety. Well, here’s why 8% of people are low on magnesium.

It’s a perplexing puzzle, and surprisingly, a significant portion of the population is missing a crucial component: magnesium, a seemingly insignificant mineral that they may not have given much thought to.

It’s estimated that up to 80% of the population might not be consuming the recommended daily amount of this crucial nutrient. This alarming statistic highlights a hidden and widespread issue that demands immediate attention.

But why is this happening? And more importantly, what can you do about it without spending a fortune on supplements? The answer is simpler than you might think.

The Hidden Reasons Why People Are Low on Magnesium

Why are so many of us running on a low magnesium tank? It’s not a single reason, but a perfect storm of modern life factors.

1. Our Food Isn’t What It Used to Be: Decades of intensive farming have depleted our soil of essential minerals. Today’s fruits and vegetables simply don’t contain the same nutrient density they once did. A study in the Journal of the American College of Nutrition highlighted this issue, noting a significant decline in the mineral content of produce over the past 50-70 years. So, even if you’re eating a healthy amount of vegetables, you might still be missing out.

The average modern diet is heavily reliant on processed foods, which are often stripped of their natural magnesium content. White bread, sugary snacks, and fast food are often considered “empty calories” from a mineral perspective.

Additionally, your morning coffee and glass of wine at night can act as diuretics, causing your body to flush out magnesium faster than usual.

Stress is a notorious magnesium thief. When your body is in a state of “fight or flight,” it burns through magnesium at an alarming rate, creating a vicious cycle: stress depletes magnesium, and low magnesium levels can make you feel more anxious and stressed.

Subtle Symptoms You Might Be Ignoring

Magnesium plays a crucial role in over 300 different enzyme systems within your body. When magnesium levels are low, subtle changes begin to occur in various aspects of your health. While you may not immediately associate these symptoms with a simple mineral deficiency, they often serve as red flags.

• Muscle cramps and twitches are often caused by a deficiency in magnesium, which acts as a natural muscle relaxant. Without sufficient magnesium, your muscles can become tense and susceptible to spasms, particularly at night.
• Persistent fatigue can be a sign of a magnesium deficiency. Magnesium plays a crucial role in converting food into energy, so if you’re constantly tired, it’s worth considering whether this mineral might be lacking in your diet.
• Difficulty sleeping can be alleviated by magnesium, which plays a crucial role in regulating neurotransmitters that promote relaxation and calmness in the nervous system. Conversely, low magnesium levels can contribute to restlessness and insomnia.
• Headaches and migraines: Some studies, including a review published in the journal Magnesium Research, indicate a potential connection between low magnesium levels and an elevated risk of experiencing headaches and migraines.

Your Affordable, Actionable Rescue Plan

You don’t need to rush to the pharmacy. A few simple changes can make a world of difference.

Focus on incorporating magnesium-rich foods into your diet. This is your most effective strategy. While you don’t need to make drastic changes, be more mindful of your food choices.

• Dark leafy greens like spinach, kale, and Swiss chard are rich in magnesium. Make sure to include a generous serving in at least one meal daily.
• Pumpkin seeds, almonds, cashews, and Brazil nuts are excellent sources of nuts and seeds. Consuming a handful of these nuts and seeds daily can have a significant impact on your health.
• Legumes: Black beans, lentils, and chickpeas are easy to add to soups, salads, and stews.
• Swap refined grains for brown rice or quinoa to incorporate whole grains into your diet.
• Avocados, a delectable fruit, are an excellent source of healthy fats and magnesium.

2. The Power of a Warm Bath: Magnesium isn’t limited to being consumed through food. Your skin can also absorb it. Epsom salts (magnesium sulfate) have been used as a remedy for a long time for a reason. Taking a warm bath with a cup or two of Epsom salts for 20 minutes can help your body absorb magnesium. It’s an excellent way to relax tense muscles and calm your mind.

Mindful Hydration: Surprisingly, some mineral waters contain substantial amounts of magnesium. Always check the labels! Additionally, drinking adequate water in general enhances your body’s ability to absorb nutrients effectively.

Stress management is crucial because stress depletes magnesium. Practices like deep breathing, meditation, or a short walk in nature can help lower cortisol levels and conserve magnesium stores. 

By comprehending the prevalence of magnesium deficiency and adopting a few simple, cost-effective strategies, you can regain control over your health.

You don’t have to endure constant fatigue or anxiety. Sometimes, the solution lies in simply increasing your intake of a mineral that your body is silently yearning for.

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