By John Hand –
Magnesium is something of a health wonder. As the fourth most abundant mineral in the body, it impacts multiple facets of a person’s daily functions. Unfortunately, the human body doesn’t produce it on its own and perhaps half of Americans are not getting enough on a daily basis. Since diet is key for essential magnesium intake, this means diet adjustments and or supplements are required, which begs the question: What’s the best way to ensure enough magnesium is consumed, and can diet alone handle it?
The magnesium supplement business has its own answer. Its product is necessary and, in fact, lots of people are turning to these supplements. In 2024, this led the magnesium supplement industry to explode, growing to more than $19 billion globally. In the next ten years, demand is expected to more than double again to $54 billion.
Despite the growing rush to these supplements, they are probably not needed, provided a healthy diet is embraced, which is always a big if.
Magnesium demand popularity has grown so quickly because of the growing recognition it supports so many bodily functions. This mineral leads to better sleep, mood, exercise performance and sugar regulation, while also battling inflammation and building muscle mass, among other magnesium benefits. In terms of structure, its importance is underscored by noting that 60 percent of the body’s magnesium is held in a person’s bones. The rest resides in muscle, blood, soft tissue and fluids.
Virtually all of the chemical reactions in the body use magnesium. This includes among other activities, converting food into energy, creating new proteins and regulating neurotransmitters. They all require magnesium.
Admittedly, it is rare to be severely magnesium deficient, but related symptoms for lower than optimal levels include fatigue, loss of appetite, vomiting and overall weakness. The reason people don’t get enough magnesium is simple. Most Americans don’t have a healthy diet. Tufts University underscored the point, noting that between 1999 and 2020, less than two percent of American adults had an ideal diet. This supports a 2018 study that found only 50 percent of Americans were getting enough magnesium. The recommended daily dose is at least 410 milligrams of magnesium for men and 310 milligrams for women.
On a dietary front, whole foods like legumes, spinach, avocados and nuts are all high in magnesium. But processed foods lose a lot of their inherent magnesium. One research effort, in fact, reported that food loses 80 percent of its magnesium during processing. The same study also cited a decline in magnesium in wheat, oats and corn due to heavy chemical fertilization, global warming and the increase in crop production.
This reinforces the need to focus on consuming healthy, whole foods to help increase magnesium intake.
“You don’t get the same benefits from a magnesium supplement as you do from magnesium-rich foods in the diet,” explained Bethany Doerfler, a dietitian at Northwestern Medicine Digestive Health Center. “Magnesium as part of the nutrient matrix is really what contributes to the health benefits.”
There is yet another reason to focus on magnesium-rich whole foods instead of supplements. These additives can have negative side effects that include nausea, cramps and diarrhea. Extremely high doses of magnesium can also be fatal, but these cases are exceedingly rare.
The negative side effects associated with magnesium supplements are minimal and not always widespread. But for many, it is more cost-effective and healthier to opt for a better diet than to take supplements.
