Preventing Magnesium Deficiency

Prevention of Magnesium Deficiency

• Eat a variety of magnesium-rich foods such as spinach, green leafy vegetables, whole grains, beans, nuts, seeds, and chocolate to prevent magnesium deficiency.
• Consume recommended daily amounts of magnesium: 310-320 mg/day for women and 400-420 mg/day for men.
• Limit or avoid factors that increase urinary excretion of magnesium, including excessive alcohol consumption, poorly controlled diabetes, and certain medications (diuretics).
• Older adults should prioritize magnesium intake as their bodies absorb less of the mineral and urinary losses increase with age.

Consequences of Magnesium Deficiency

• Mild magnesium deficiency can cause tiredness, weakness, loss of appetite, nausea, and vomiting.
• Severe magnesium deficiency can lead to abnormal heartbeat rhythm, muscle cramps, personality changes, and seizures.
• Chronic magnesium deficiency may increase the risk of osteoporosis.

Sources of Magnesium

• Plant foods such as spinach, green leafy vegetables, whole grains, beans, nuts, seeds, and chocolate are the richest sources of magnesium.
• Animal products, like milk and meats, also supply some magnesium.
• Tap water, particularly "hard" tap water, and dietary supplements can also contribute to meeting a person's magnesium needs.

Magnesium Toxicity

• Magnesium toxicity is rare from consuming magnesium-rich foods.
• Toxicity is more likely to occur from ingesting excessive magnesium from laxatives, antacids, and dietary supplements.
• The body has poor absorption of magnesium oxide, a common form found in multivitamin/mineral supplements.

Learn how to prevent magnesium deficiency by consuming a balanced diet, limiting alcohol intake, and being mindful of medications that increase urinary excretion of magnesium. Discover recommended daily amounts of magnesium for men and women.