Highlights<\/p>\n
2025 research suggests your magnesium intake may help predict future health risks and, potentially, longevity.<\/p>\n
This essential mineral plays a bigger role in healthy aging than most people realize.<\/p>\n
An expert dietitian explains why so many Americans fall short on magnesium\u2014and what dietary and lifestyle changes can help ensure you\u2019re getting enough.<\/p>\n
From boosting bladder health<\/a> to promoting better sleep<\/a>, magnesium is known for a long list of health benefits. Now, according to a scoping 2025 review published in the peer-reviewed journal Nutrients<\/a>, magnesium intake may be closely tied to lifespan potential.<\/p>\n The researchers developed a \u201cmagnesium depletion score,\u201d a tool designed to estimate someone\u2019s long-term risk from having low magnesium levels. This score was designed to account for several variables that can diminish magnesium intake, such as alcohol use and kidney health, but the researchers note that eating a diet low in magnesium is a strong predictor of deficiency\u2014reinforcing the role nutrition plays.<\/p>\n When they applied this tool across 48 studies, a troubling pattern emerged: people who weren\u2019t getting enough magnesium over time faced higher risks of chronic disease, poor health outcomes, and early death.<\/p>\n The link between magnesium and longevity<\/p>\n According to the research, there\u2019s strong evidence that magnesium deficiency contributes to several major chronic diseases, including heart disease, metabolic syndrome, type 2 diabetes, and osteoporosis. The review also highlights that low magnesium levels are consistently associated with chronic, low-grade inflammation\u2014a process thought to drive many age-related diseases and increase the risk of early mortality.<\/p>\n Emerging research also links magnesium with brain health. A 2024 study published in the Journal of Neurorestoratology<\/a> found an association between low magnesium levels and a higher risk of dementia, suggesting the mineral may play a role in cognitive aging<\/a>.<\/p>\n Katy Willbur, MS, RD, LDN<\/a>, clinical dietitian and clinical instructor at the Friedman School of Nutrition Science and Policy at Tufts University, explains why this mineral has such far-reaching effects. \u201cMagnesium is necessary for so many of the body\u2019s processes that not consuming enough magnesium will make those processes less efficient,\u201d she says. \u201cI often like to compare the body to a car. Yes, a car will run and make it to the gas station when the empty light is on\u2014but the car will be running less efficiently than if you had a full tank of gas.\u201d<\/p>\n She emphasizes that these risks come from prolonged gaps in nutrition, not the occasional indulgence. \u201cWhen we don\u2019t consume a balanced diet for weeks or months at a time, we put our bodies in a position of working harder to achieve regular functions because the correct fuel is not being provided.\u201d<\/p>\n Am I getting enough magnesium?<\/p>\n \u201cIt\u2019s estimated that more than 40% of Americans do not consume enough magnesium in their diet,\u201d Willbur says. Certain health conditions can further increase magnesium needs or raise the risk of deficiency, including gastrointestinal disorders, diabetes, kidney or liver disease, and thyroid conditions.<\/p>\n When low magnesium isn\u2019t related to illness, it\u2019s typically tied to overall diet quality, Willbur explains. But keep in mind that low magnesium can reflect broader nutrition patterns<\/a>, not just a single missing nutrient. That\u2019s why she stresses the importance of eating a well-balanced diet that includes magnesium-rich foods, such as:<\/p>\n Whole grains<\/p>\n Beans<\/p>\n Nuts and seeds (especially pumpkin seeds<\/a>)<\/p>\n Green leafy vegetables<\/p>\n Fruits (bananas and avocado are particularly great sources)<\/p>\n Dairy<\/p>\n Magnesium-fortified cereals<\/p>\n Even so, Willbur says it\u2019s rare to develop a true magnesium deficiency from diet alone\u2014other factors are often at play. Research published in Open Heart<\/a> suggests magnesium levels may also decline due to:<\/p>\n Drinking alcohol in excess<\/p>\n Chronic stress<\/p>\n High caffeine intake<\/p>\n A diet high in sugar or fat<\/p>\n Regular use of calcium supplements<\/a>, diuretics, or laxatives without your doctor\u2019s guidance<\/p>\n Low levels of vitamin B6<\/a>, selenium, or vitamin D<\/p>\n One challenge, however, is that the signs and symptoms of low magnesium are often subtle<\/a> or nonspecific, according to the Nutrients research\u2014underscoring how health risks can quietly build over time. But some early signs may include fatigue, weakness, decreased appetite, and vomiting, Willbur says. \u201cWhen magnesium intake has been low for a long period of time, more severe signs of low levels include numbness or tingling, muscle cramps, and, more severely, abnormal heart rhythms or seizures.\u201d<\/p>\n If you\u2019re concerned that your magnesium levels might be low, Willbur recommends scheduling a doctor\u2019s appointment. In some cases, a supplement may help you get back on track\u2014and here\u2019s what experts want you to know about magnesium supplements<\/a>.<\/p>\n For daily wellness updates, subscribe to The Healthy newsletter<\/a> and follow The Healthy on Facebook<\/a> and Instagram<\/a>. Keep reading:<\/p>\n \t