Blog Post
April 1, 2026, 12:20 PM
HEALTHY: 60% chance you are deficient in Magnesium
Magnesium: Why You’re Probably Deficient & How to Fix It
Pumpkin seeds have 150 mg (nearly 50% of the RDA) of magnesium in just 1/4 cup.
At this very moment, you are more than likely magnesium deficient. Here’s why that’s a problem — and what you can do about it.
At this very moment, you are more than likely magnesium deficient. Here’s why that’s a problem — and what you can do about it.
Why Magnesium Matters
Magnesium is used in the body for over 300 enzymatic reactions. It plays a role in:
- Building bone
- Relaxing muscles and nerves
- ATP & energy production
60% of Americans are magnesium deficient.
Most are moderately deficient, which may cause:
Most are moderately deficient, which may cause:
- Muscle cramping
- Stress
- Fatigue
- Night restlessness
Severe deficiency can lead to:
- Muscle spasms or tremors
- Cardiac arrhythmias
- Seizures
- Personality changes
Kids Are Often Deficient Too
They experience the same issues but also:
- Mood swings
- Hyperactivity
- Anxiety & restlessness
- Difficulty concentrating
- Trouble sleeping
With 60% likely being deficient, low dietary magnesium may be at the root of many of these issues.
Why Magnesium Deficiency Is So Common
1. The American Diet
We eat fewer magnesium-rich foods like:
- Nuts
- Seeds
- Legumes
- Whole grains
- Leafy greens
Processed foods strip away magnesium — white flour and white rice lose the nutrient when bran and germ are removed.
Cooking method matters:
Boiling vegetables leaches magnesium into the water.
Steaming preserves it.
(Boiling spinach reduces magnesium by 30%; steaming keeps almost all of it.)
Boiling vegetables leaches magnesium into the water.
Steaming preserves it.
(Boiling spinach reduces magnesium by 30%; steaming keeps almost all of it.)
2. Excess Sugar, Caffeine & Alcohol
All three increase magnesium excretion.
3. Medications That Deplete Magnesium
Including:
- Nexium
- Prilosec
- Prevacid
- Diuretics
- Some antibiotics
4. Soil Depletion
Magnesium is not replenished like nitrogen or phosphorus. Today’s soil contains far less magnesium.
5. Pesticides & Herbicides
They reduce the plant’s ability to absorb magnesium from soil.
Result:
Spinach once had 158 mg of magnesium per 100 g (in 1948). Today it may have only 75–100 mg, depending on farming practices.
Spinach once had 158 mg of magnesium per 100 g (in 1948). Today it may have only 75–100 mg, depending on farming practices.
How to Increase Magnesium Intake
Daily Recommended Amount
- Men: ~400 mg
- Women: ~310 mg
Magnesium-Rich Foods
Nuts & Seeds
- Pumpkin seeds: 1 oz (¼ cup) roasted = 150 mg
- Almonds: 1 oz = 80 mg
Dark Leafy Greens
- Spinach (½ cup cooked): 78 mg
- Swiss chard (½ cup cooked): 76 mg
- Romaine lettuce has ~40% of the magnesium compared to spinach or chard.
Whole Grains
- Quinoa (1 cup cooked): 118 mg
- Oats: about half the magnesium of quinoa
(By the way, it’s pronounced “keen-waa.”)
Legumes
- Black beans (1 cup cooked): 120 mg
Other Foods
- Avocado (1 medium): 58 mg
- Plain Greek yogurt (1 cup): 42 mg
- Halibut (3 oz): 91 mg
- Salmon (3 oz): 26 mg
- Dark chocolate (85%+ cocoa, 1 oz): 68 mg
(A typical Walmart bar = 3.5 oz)
Magnesium Supplementation
If you can’t consistently eat a magnesium-rich diet, consider supplementing.
Important:
Avoid magnesium oxide — only 4% is absorbed
vs 24–35% for better forms or whole food–derived magnesium (like EZ Mag).
Avoid magnesium oxide — only 4% is absorbed
vs 24–35% for better forms or whole food–derived magnesium (like EZ Mag).
Forms of Magnesium & Best Uses
- Magnesium Lactate
High absorption, gentle on stomach — great all-around option - Magnesium Citrate
Moderate absorption — best for constipation (may cause diarrhea) - Magnesium Glycinate
High absorption, gentle — excellent for sleep & cramps (more expensive) - Magnesium Malate
High absorption — great for fatigue & muscle pain
Products Recommended at Ellis Chiropractic
EZ Mag (Standard Process)
- Whole-food sourced (Swiss chard, buckwheat greens)
- High usability due to synergistic nutrients
- 6 tablets = 70 mg magnesium
- Ideal if you already eat a magnesium-rich diet
This is the magnesium I take.
Magnesium Lactate
- 3 tablets = 200 mg magnesium
Magnesium Complex (Professional Formulas)
2 tablets = 350 mg magnesium:
- 100 mg citrate
- 100 mg glycinate
- 100 mg malate
- 50 mg krebs cycle
Calcium Lactate (Standard Process)
Good if you need calcium + magnesium.
3 tablets contain:
3 tablets contain:
- 260 mg calcium
- 50 mg magnesium citrate