Some research suggests that even if you aren’t in one of the categories that put you at higher risk for a deficiency, supplementation could have some positive effects on your health. What are the major health benefits of this supplement? People who have had heart failure or a heart attack: Magnesium can become depleted in these patients with heart failure or a history of heart attack, according to Keatley.Additionally, we experience decreased magnesium absorption in the small intestine as we age.
People of older age: As we get older, we tend to consume less magnesium, according to Gannon. People with alcoholism or a binge-drinking habit: Due to a combination of factors including poor nutritional status, kidney stress, and gastrointestinal problems, Gannon says folks who drink more than average are at risk for magnesium deficiency and could benefit from supplementation. People with GI issues: According to Gaston, gastrointestinal issues like a bowel resection, Crohn’s disease, or celiac disease can lead to higher magnesium losses. Keatley agrees, adding “Many studies show the increased amount of sugar in the kidneys causes magnesium to escape." People with Type II diabetes: Gannon says that people with higher levels of blood sugar who urinate frequently may have chronic insufficiencies. “Some people are at more of a risk of chronically insufficient magnesium that could be problematic,” Gannon says. In general, there are a few populations more likely to have a magnesium deficiency, like teenage girls and men over 70. Who could see positive effects from taking magnesium? For instance, Lyme disease can also be a cause of fatigue, and fibromyalgia can lead to muscle cramping. Keep in mind, however, that there are quite a few things that could be causing those symptoms other than a magnesium deficiency. If you’re having any of the symptoms described above, see your doctor in order to figure out what’s going on. That’s why experts warn that accurately diagnosing a deficiency requires both lab tests and a clinical assessment. You can take a blood test, for example, but the NIH reports, “Serum levels have little correlation with total body magnesium levels or concentrations in specific tissues." Assessing magnesium levels can be difficult because most of it is found inside of our cells or our bones. Unfortunately, there is no single reliable test for a magnesium deficiency. And in extreme cases, numbness, muscle cramping, and truly scary symptoms like heart rhythm abnormalities, seizures, and changes in personality can occur. This can cause negative side effects like fatigue, appetite loss, nausea, and vomiting. Over time, though, habitually low intakes and/or health issues - more on that in a minute - can lead to a true deficiency. Because our bodies keep levels of magnesium in the blood so tightly controlled, true magnesium deficiency is not common.” “If we don’t get enough magnesium from outside sources our kidneys will restrict how much is excreted through urine. “Only one to two percent of the magnesium in our bodies is in our blood with the rest kept highly regulated by the kidneys,” Gannon explains. Not getting enough magnesium typically doesn’t result in any obvious side effects initially, because if that starts to happen the kidneys step in to keep the vast majority of our reserves up. Gannon adds, “As a point of reference, one ounce of almonds contains about 80 milligrams.” How can I tell if I'm magnesium deficient? Gannon adds that it varies based on gender, age, and life stage, but says, "For adults, the recommendation is 310 to 420 milligrams per day.” The NIH suggests most women aim for about 310 to 320 milligrams a day, although pregnant women may need a little more.Īnd though that may sound high if you're not used to thinking about magnesium, it's pretty easy to hit that dose if you're eating the right foods. 
“Most Americans do not get the recommended amount of magnesium per day,” Keatley says. That’s because these foods will not only provide you with magnesium, but a slew of other beneficial nutrients, including antioxidants, fiber, phytochemicals, and other vitamins and minerals vital to your health. As with most nutrients, it’s ideal if you get your magnesium intake from these whole food sources, according to Gannon.
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