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Is Everyone Magnesium Deficient?

Updated: Jun 29, 2023

Magnesium is involved in more than 300 enzymatic reactions, making it hard to find something in our body where magnesium plays no role. Yet, magnesium is one of the most common vitamin deficiencies.

Magnesium aids energy production, blood sugar control, bone health (prevents fractures & bone loss), nervous system regulation (may prevent migraines), muscle control, heart health, cognition, mood fluctuations (may combat depression & anxiety), supports better sleep.

If you're just a little bit low in magnesium, ALL of these systems will get impacted.


  1. Alcohol - diuretic; average consumption 1 drink per day for women, and 2 drinks per day for men.

  2. Coffee - diuretic; average consumption - 3 cups per day.

  3. Diet Soda - it's not even soda itself, but the sweetener in diet soda - aspartame, which is a source of aspartic acid. Aspartic acid interferes with the actions of magnesium, leading to magnesium depletion.

As you can imagine, all the above play a big role in the American diet.


  1. Alcohol - the rule of thumb is the lower the alcohol content in your beverage - whether wine, beer, or liquor - the less of a diuretic it is.

  2. Coffee - the rule of thumb is that less caffeinated drinks are less of a diuretic. This also applies to tea, where Black & Green tea has a higher caffeine content.

  3. Sodas - sodas contain lots of empty calories, be it diet or not, so our recommendation would be to drink cold-pressed smooshies instead, but if you really have to have a soda, try Zevia, which uses stevia as its sweetener, and is also Non-GMO, or a more expensive but also much healthier & mostly organic alternative Poppi.

  4. Magnesium Rich Foods:

    • 1 Avocado - 14% DV

    • 1 Brazil Nut - 175% DV

    • 1 Cup of Black Beans - 29% DV

    • 2 Tbs Chia Seeds - 26% DV

    • 2 Tbs Pumpkin Seeds - 40% DV

    • 1 Large Banana - 9% DV

    • 1 Cup Cooked Spinach - 37% DV

    • 2 Oz of Dark Chocolate - 21% DV

5. Magnesium Supplement:

Magnesium supplement recommended by Smooshy:


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