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There has been an estimated decline of magnesium intake in the United States over the last 100 years, from approximately 500 mg/day to 175-225 mg/day. The next chart illustrates the findings from a National Health and Nutrition Examination Survey (NHANES) survey, based on the comparison of magnesium intake from food and water to the Estimated Average Requirement (EAR) of magnesium. The EAR is the estimated amount of a nutrient’s daily intake needed for half of the healthy population to meet their daily requirements, broken down by age and gender – similar to the RDA, although the amounts referred to are lower. Nearly half of all individuals 1 year and older and more than two thirds of teenagers (ages 14-18) and elderly adults (ages 71 and over) had inadequate magnesium intakes when compared to the EAR.

Why You May be Deficient: 7 Causes of Magnesium Deficiency

This video by HealthRX presents an excellent review of factors that increase a person’s risk of being magnesium deficient.

Video Summary

The following factors contribute to a higher risk of magnesium deficiency:

1. Dietary factors

• people who don’t eat enough magnesium rich foods
• foods previously high in magnesium are no longer rich in magnesium due to farming or processing
• high intake of saturated fats can cause decreased absorption of magnesium in the intestines
• high sugar intake can cause an excessive amount of magnesium to be excreted by the kidneys, leads to less magnesium retention in the body
• carbonated drinks (especially those with phosphorus) can reduce the absorption of magnesium

2. Age – Older adults are at higher risk

• less magnesium absorption in the gut with age
• increased excretion of magnesium in the urine with age
• a higher likelihood of chronic diseases with age also increases the chance of taking a medication that can interfere with magnesium absorption and utilization (see below)

3. Individuals with Type 2 Diabetes

• higher concentrations of sugar in the blood increase excretion of magnesium in urine

4. Those taking certain medications

• stomach acid reducers (such as Nexium, Prevacid, Prilosec, Pepcid, Tums)
• See the table below for a more extensive list of medications that can cause magnesium loss and deficiency

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5. People with excessive or uncontrolled stress

• stress hormones eat up magnesium and can deplete magnesium stores
• stress affects absorption in the gut, leading to less magnesium being absorbed

6. Alcohol dependence

• alcohol interferes with magnesium absorption
• increased alcohol consumption often leads to consuming less nutritious, magnesium rich foods

7. Gastrointestinal diseases

• Malabsorption due to gastrointestinal disorders, such as Chrohn’s disease, ulcerative colitis, celiac disease, Whipple’s disease, and others involving chronic diarrhea, can also cause decreased absorption and lead to deficiency

The form or type of magnesium ingested also affects absorption, with magnesium oxide and magnesium carbonate having a lower absorption compared to other forms, such as magnesium glycinate and magnesium citrate. The level of certain hormones, such as parathyroid hormone and calcitriol (the active form of vitamin D), genetics, and gastro-intestinal problems can also affect magnesium absorption.

Take a look at your magnesium levels to see where you are!

Did you know that everyone responds differently to vitamin D supplement amounts - by up to 6 times!?

Your health could be greatly affected by making sure you have a vitamin D level of at least 40 ng/ml (100 nmol/L). Don't get stuck with low vitamin D levels - learn more about what might affect your level and response to supplementation, and the steps to take through each season to keep levels in your target range.

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