About 60 percent of Americans might be deficient in magnesium---a trace mineral needed for 300 different metabolic processes---according to Shari Lieberman, Ph.D., and Nancy Bruning, authors of "The Real Vitamin & Mineral Book."

Severe Deficiency

Those most at risk for a severe magnesium deficiency are diabetics and alcoholics, say Lieberman and Bruning, because of diets lacking in nutrient-rich foods and excreting a high amount of magnesium in their urine.

At Risk

At-risk groups for magnesium deficiency include pregnant women, those using specific medications (diuretics, antibiotics, oral contraceptives and cancer drugs), people with malabsorption issues, older adults and the malnourished.

Gastrointestinal Disorders

Crohn's disease or other conditions that cause vomiting or diarrhea, including bulimia, boost your risk of magnesium deficiency, and may need to supplement your diet.

Stress

People experiencing tremendous stress deplete themselves of magnesium, which is necessary for muscle relaxation and nervous system balance. This can create a vicious cycle of stress, depletion, more stress and more depletion.

Prevention

Dairy products, blackstrap molasses, wheat germ, soybeans, seafood, nuts, figs and meat are good magnesium sources. The American Dietetic Association says an average person requires 300 to 400 milligrams (mg) daily. Lieberman and Bruning suggest 500 to 750 mg as optimal.

Source:

"The Real Vitamin & Mineral Book"; Shari Lieberman, Ph.D., and Nancy Bruning; 1997

The National Institutes of Health: Magnesium

American Dietetic Association: Magnesium

More Information:

Linus Pauling Institute: Magnesium

The Nutritional Magnesium Association: Magnesium Health Research Studies