Magnesium Deficiency in the Americas: The Silent Deficiency Affecting Millions

Guilherme Pereira Tavares
Nov 4
2 min read

🌎 Magnesium deficiency: a continental problem

Magnesium deficiency is one of the most neglected nutritional deficiencies in the Americas—and one of the most dangerous.

Recent studies indicate that approximately 45% to 60% of American adults do not meet the minimum recommended intake.

In Brazil and other Latin American countries, the scenario is not very different: industrialized diets, depleted soils, and reduced consumption of vegetables and seeds contribute to a silent but worrying situation.

⚠️ Main causes of magnesium deficiency

A diet low in vegetables and whole grains: ultra-processed products contain virtually no magnesium.

Depleted soil: modern agricultural practices reduce the concentration of minerals in food.

Stress and lifestyle: Chronic stress and the use of certain medications (such as diuretics and antacids) increase magnesium excretion.

Metabolic diseases such as diabetes, gastrointestinal problems, and alcoholism reduce the absorption of this mineral.

💥 Consequences of magnesium deficiency

Magnesium is involved in over 300 biochemical reactions in the human body.

This deficiency can cause anything from mild symptoms to severe disorders:

Cramps, fatigue and insomnia

Irritability and anxiety

High blood pressure and arrhythmias

Insulin resistance and increased risk of type 2 diabetes

Bone fragility and chronic pain

Studies also show that low magnesium levels can reduce the effectiveness of vitamin D, which is essential for immunity and bone health.

🥦 How to naturally increase magnesium

Include foods rich in this mineral in your diet:

Spinach, kale and broccoli

Pumpkin seeds, chia seeds, and flax seeds

Brazil nuts and almonds

Cocoa and dark chocolate (above 70%)

Oats and legumes

However, considering the poor quality of the soil and the pace of modern life, supplementation has become an essential ally for effectively replenishing magnesium.