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Magnesium is renowned for its numerous health advantages, from enhancing bladder health to encouraging better sleep. According to a 2025 review in the peer-reviewed journal Nutrients, magnesium intake may be closely linked to lifespan.
The researchers developed a “magnesium depletion score,” a tool aimed at estimating the long-term risks associated with low magnesium levels. This score considers various factors that can lower magnesium intake, such as alcohol consumption and kidney health. Nonetheless, a diet lacking in magnesium is a significant indicator of deficiency, highlighting the importance of nutrition.
Upon analyzing 48 studies with this tool, a concerning trend was identified: individuals with insufficient magnesium over time faced increased risks of chronic diseases, negative health outcomes, and premature death.
The Link Between Magnesium and Longevity
The research shows compelling evidence that magnesium deficiency is a contributor to several major chronic diseases, including heart disease, metabolic syndrome, type 2 diabetes, and osteoporosis. The review further indicates that low magnesium levels correlate strongly with chronic, low-grade inflammation—a process believed to contribute to many age-related illnesses and elevate the risk of premature mortality.
Emerging research also associates magnesium with cognitive health. A 2024 study in the Journal of Neurorestoratology identified a connection between low magnesium levels and a heightened risk of dementia, suggesting that this mineral may influence cognitive aging.
Katy Willbur, MS, RD, LDN, a clinical dietitian and instructor at the Friedman School of Nutrition Science and Policy at Tufts University, elaborates on the extensive effects of magnesium. “Magnesium is vital for numerous bodily functions; insufficient intake reduces efficiency in these processes,” she explains. “I often compare the body to a car. A car will manage to drive to the gas station when the fuel light illuminates, but it operates less efficiently than it would with a full tank.”
She emphasizes that these health risks arise from sustained nutritional gaps, not occasional indulgences. “When we consistently fail to consume a balanced diet for weeks or months, our bodies work overtime to sustain regular functions due to a lack of proper fuel.”
Am I Getting Enough Magnesium?
“More than 40% of Americans are estimated to consume insufficient magnesium in their diets,” says Willbur. Certain health conditions can further heighten magnesium needs or increase the risk of deficiency, including gastrointestinal disorders, diabetes, kidney or liver diseases, and thyroid issues.
When low magnesium levels are not related to illness, they often stem from overall dietary quality, according to Willbur. It’s important to recognize that magnesium deficiency can reflect wider nutritional trends, rather than just one missing nutrient. For this reason, she advocates consuming a well-rounded diet that includes magnesium-rich foods such as:
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Whole grains
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Beans
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Nuts and seeds (especially pumpkin seeds)
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Leafy greens
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Fruits (bananas and avocados are particularly high in magnesium)
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Dairy products
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Magnesium-fortified cereals
However, while true magnesium deficiency from diet alone is uncommon, other factors often contribute. Research published in Open Heart indicates that magnesium levels can also decrease due to:
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Excessive alcohol consumption
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Chronic stress
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High caffeine intake
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Diets rich in sugar or unhealthy fats
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Frequent use of calcium supplements, diuretics, or laxatives without medical advice
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Low levels of vitamin B6, selenium, or vitamin D
A notable challenge is that the symptoms of low magnesium can often be subtle or nonspecific, as emphasized in the Nutrients research—indicating that health risks may accumulate quietly over time. Early signs may include fatigue, weakness, lack of appetite, and nausea, according to Willbur. “Prolonged low magnesium intake may lead to more severe symptoms such as numbness, muscle cramps, and, in extreme cases, abnormal heart rhythms or seizures.”
If you suspect that your magnesium levels are low, Willbur advises seeking medical assistance. In certain instances, a supplement may be beneficial—and you can learn more about magnesium supplements for optimal health.
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