The Risks of Magnesium Deficiency

Magnesium is an essential mineral as well as a requisite for the functionality of over 300 enzymes processes throughout the body. For several years it has been my prognosis that an abundance of Americans are insufficient in magnesium. Over the years I’ve worked with many clients that showed symptoms of magnesium deficiency. Based on my clinical observations it seemed to be a real possibility that a multitude of people are either: generally lacking in magnesium, taking the wrong form of magnesium, or simply not taking enough of the proper form of magnesium to be beneficial.

Life Extension recently published an article, High Risk of Low Magnesium, that made my observations of magnesium deficiency proof positive. Based on their research, approximately 45% of the American population is magnesium deficient. The scarcity of this essential mineral could pose serious health risks. Multiple body functions depend on adequate amounts of magnesium regularly. It is responsible for cellular energy production. Muscles, including your heart, require a sufficient amount of cellular energy, which is where the second highest amount of magnesium is stored. Bones being the highest concentration of magnesium.

Low levels of magnesium may be associated with cardiovascular risk. From the Life Extension article, “An epidemiological study of 3,523 men aged 60-79, with no prior history of cardiovascular disease, found that heart failure declined with rising magnesium levels, particularly in men who were at a higher risk of ischemia (a reduction of blood flow that could potentially lead to a heart attack or stroke). Higher magnesium consumption is also associated with lower stroke risk.” It is interesting to note that low levels of magnesium may be associated with an irregular heart beat. 

Blood vessel restrictions make it difficult to deliver oxygen and nutrients to your cells. Not only is magnesium important to reduce cardiovascular health risks, such as heart attack and stroke, but this important mineral may also help improve blood flow and blood pressure by naturally relaxing constricted blood vessels.

Magnesium is an essential mineral in cognitive function. Your brain needs magnesium. Again from the article, “In adults aged 50-70 years with cognitive impairment, one form of magnesium, magnesium threonate, improved overall cognitive ability. By the end of the 12-week randomized trial, magnesium supplementation improved measures of brain aging by nine years. In another trial of patients with mild to moderate dementia, magnesium led to improvements in cognitive function after 12 weeks.” By calming down the brain, especially for those with higher stress levels, magnesium can help improve mental skills such as the abilities to stay organized and to solve problems.

Magnesium is also involved in insulin function and the enzymes that rely on it. There is a possible correlation between low levels of magnesium and a higher risk of developing diabetes. Observational studies have shown a possible link to an improvement of glucose and A1C and better insulin sensitivity when magnesium is supplemented.

Scarce levels of magnesium is associated with a decrease in bone mass which can lead to osteoporosis, not to mention the inflammation and tissue damage akin to low levels of magnesium. Approximately half of your magnesium is stored in bones. People that take a calcium plus vitamin D supplement for bone health is a good start, but it must be properly balanced with magnesium.

We can see how vital magnesium is to the body, and how this mineral could improve the cardiovascular, musculoskeletal, and nervous systems. There are many forms of magnesium–citrate, aspartate, glycinate, threonate, and so on–and each type is great for a particular area. It is important to match the proper form of magnesium to the individual need.

by John Connor, CNC


Reference: Life Extension May/June 2025 edition, pages 43-45