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Are you getting enough elemental Magnesium? While it may seem tricky to know whether you’re deficient in the mineral, it’s actually quite common; more than 50% of the U.S. is deficient! Soil depletion of modern food crops and the consumption of processed foods and demineralized water has made it difficult for many to get the recommended Magnesium intake.

This essential mineral and electrolyte plays a crucial role in hundreds of bodily functions, from muscle and nerve function to energy production to bone health. If you’re curious whether a trip to get bloodwork is in order, here are 11 warning signs of Magnesium deficiency to look out for.

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Risk Factors for Magnesium Deficiency

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Magnesium deficiency can be influenced by a number of factors, including a diet that’s lacking, chronic stress, gastro disorders, alcohol consumption, certain medications, and life changes like aging, pregnancy, and breastfeeding.

• Diet: A diet low in foods that offer this mineral, like spinach, nuts, seeds, legumes, avocados, bananas, broccoli, and whole grains, is the most common cause of Magnesium deficiency, so it’s vital that you consume plenty of whole, plant-based foods throughout the day. But even if you eat a plant-rich diet, it’s still hard to get all of your essential nutrients through food alone. Fruits, veggies, and grains contain fewer nutrients than they did 70 years ago—like Zinc, Vitamin C, and B2. Modern agricultural practices deplete the soil and disturb the delicate relationship between crops and soil fungi, causing plants—and us—to absorb fewer nutrients.
• Gastrointestinal disorders: Gastrointestinal disorders like celiac or inflammatory bowel disease can cause malabsorption in your digestive tract.
• Alcohol consumption: Excessive alcohol consumption can interfere with your dietary Magnesium absorption because it causes you to pee out the metal, as can other diuretics.
• Certain medications: Taking meds like antibiotics or cortisone can further put you at risk of becoming depleted.
• Aging: As we age, our bodies become less efficient at absorbing and retaining Magnesium.
• Pregnancy: Women who are pregnant or breastfeeding have higher dietary Magnesium requirements.
• Stress: Chronic stress is highly associated with lower Magnesium levels in your body.

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