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While some vitamin and mineral deficiencies are very rare in the U.S., others are fairly common and can have profound impacts on overall health. If you\u2019re looking at magnesium vs. vitamin D for deficiency, for example, you\u2019ll have two incredibly important nutrients of which many people don\u2019t get enough.<\/p>\n
Meet the experts: Kathleen Garcia-Benson, R.D.N., C.S.S.D., C.P.T.<\/a>, a registered dietitian nutritionist with VNutrition; Stephanie Crabtree, M.S., R.D.<\/a>, a holistic registered dietitian in Venice, FL.<\/p>\n \u201cVitamin D deficiency is more commonly diagnosed in the U.S., but low magnesium intake is also very widespread and often underrecognized,\u201d says Kathleen Garcia-Benson, R.D.N., C.S.S.D., C.P.T.<\/a>, a registered dietitian nutritionist with VNutrition. Read on to find out what you should know about each of these micronutrient deficiencies, plus the crucial link between them.<\/p>\n How common is magnesium deficiency?<\/p>\n According to the Cleveland Clinic<\/a>, only about 2% of healthy adults are deficient in magnesium to the point that it causes noticeable symptoms. However, low magnesium intake\u2014a.k.a. falling short of the recommended 310 to 420 milligrams (mg) per day\u2014is much more widespread. \u201cOver half of Americans<\/a> don\u2019t meet magnesium needs from food,\u201d says Stephanie Crabtree, M.S., R.D.<\/a>, a holistic registered dietitian in Venice, FL. \u201cMany people simply aren\u2019t eating enough magnesium-rich whole foods, and processed diets tend to displace them.\u201d<\/p>\n What\u2019s more, research suggests<\/a> that modern farming and processing practices dramatically reduce the amount of magnesium contained in foods that have traditionally been rich in the mineral, making it even harder to get enough from your diet.<\/p>\n \u201cAnother consideration is that chronic stress increases the body\u2019s need for magnesium, and with stress being so prevalent, that can further contribute to low or marginal levels over time,\u201d explains Crabtree. Garcia-Benson adds that certain common medications, such as diuretics, antibiotics, and proton pump inhibitors, can also cause magnesium loss<\/a>, further increasing your needs for the mineral.<\/p>\n Why should you be concerned about not getting enough magnesium? According to the National Institutes of Health<\/a> (NIH), magnesium plays key roles in maintaining healthy blood pressure<\/a> and blood sugar levels, optimizing energy production, and supporting muscle and nerve function. Possible low magnesium symptoms<\/a> can include muscle cramps, anxiety, an irregular heartbeat, headaches, trouble sleeping, and more.<\/p>\n How common is vitamin D deficiency?<\/p>\n Roughly 35% of American adults are deficient in vitamin D, per the Cleveland Clinic<\/a>. \u201cVitamin D insufficiency is common because of both where we live and how we live,\u201d says Crabtree. There are three ways to get vitamin D: through sun exposure on your skin, through food, and through supplements. While you technically should be getting most of your vitamin D from the sun, it\u2019s incredibly tricky to meet your needs. \u201cIn the northern U.S., UVB rays aren\u2019t strong enough in certain months to produce vitamin D from sun exposure,\u201d Crabtree explains. Indoor lifestyles, sun protection habits, and darker skin pigmentation can also all reduce vitamin D synthesis from the sun. \u201cAs a result, many people rely more heavily on food and supplements to meet their needs,\u201d Crabtree says.<\/p>\n However, vitamin D is not naturally present in very many foods. Per the NIH<\/a>, top sources include cod liver oil, fatty fish, certain mushrooms, and eggs. For this reason, many people rely on foods that are fortified with vitamin D, such as dairy and nondairy milk and cereal, but these often contain less than 20% of the recommended 15 micrograms (mcg) per day per serving.<\/p>\n Possible symptoms of vitamin D deficiency<\/a> include fatigue, sweating, joint pain, and signs of bone weakness, such as falling or breaking bones or a diagnosis of osteopenia or osteoporosis.<\/p>\n The link between magnesium and vitamin D deficiency<\/p>\n Magnesium and vitamin D deficiency are closely related, with one directly increasing the likelihood of the other. \u201cMagnesium is required to activate vitamin D in the body,\u201d explains Garcia-Benson. \u201cLow magnesium can make vitamin D less effective.\u201d One study published in the Clinical Kidney Journal<\/a> confirmed that magnesium deficiency may lead to reduced concentrations of vitamin D in the body.<\/p>\n \u201cThis is one reason vitamin D levels don\u2019t always improve as expected with supplementation alone,\u201d Crabtree notes. In fact, correcting a vitamin D deficiency may require addressing your magnesium status as well. \u201cSince magnesium is required for vitamin D activation, ensuring sufficient intake helps the body use vitamin D more effectively,\u201d Crabtree explains.<\/p>\n What to do if you suspect a deficiency<\/p>\n