Magnesium Deficiency – What you need to know

Jan 9, 2019

If there was a popularity contest – magnesium definitely wouldn’t win.

I don’t know why it’s so underappreciated – but it should be! Step aside calcium and vitamin B12…. we’re going to talk all about MAGNESIUM today.

A magnesium deficiency might look like this:


High Blood Sugar

Hormone Imbalances and more


It helps regulate calcium, sodium, and potassium
(electrolytes that your body needs to absorb)

It’s essential for cellular health and is needed for over 300 biomechanical functions

It’s been reported that almost 80% of Canadians are deficient (chances are, you’re one of them)

Why are we so deficient?

There is less magnesium in the soil than there was 100 years ago. Comparing that to our food today shows that there can be a 3/4 deficiency in the foods that we’re eating

How to get more magnesium in our diets:


Spinach leaves

Some of the most nutritious foods are DARK leafy greens.

One cup of boiled spinach has 157 mg of magnesium.

Almonds and Cashews



Nuts are an easy to grab snack that can also add texture to salads and desserts.

One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Cashews have 74 mg per ounce.

Enjoy then raw or toasted… maybe salted or seasoned too :  )

Black Beans

Black beans


Black beans top all other beans with their impressive magnesium levels.

You’re looking at 120 mg per cup.

Warm up in cold weather with spicy black bean chili, or try making easy black bean dip.




Avocados have 58 mg of magnesium per fruit which is 16% of your daily requirement, and they also contain healthy fats (which are good for heart and brain health).

We hope this helped you better understand magnesium benefits and sources. Thanks so much for reading!!

The Live Well Centre