Deficiency statistics differ depending on the population. Doctors find magnesium deficiency in about 2% of the general population. It’s 10% – 20% in hospitalized patients, around 25% in outpatients with diabetes, 50% – 60% in intensive care, and 30% – 80% in people with alcohol abuse disorder. Other research shows 10% – 30% of the population in developed countries are deficient. For post-menopausal women, the numbers are even higher. So, while a small percentage of the general population may be deficient, it really depends on individual needs.
Thankfully, as mentioned, you can find magnesium in lots of foods. Here are some foods rich in magnesium:
Pumpkin seeds (roasted or raw)
Chia seeds
Dry roasted almonds
Spinach
Dry roasted cashews
Shredded wheat cereal
Soy milk
Black beans
Edamame
Peanuts and Peanut butter
Potatoes
Brown rice
Yogurt
Oatmeal
Fortified breakfast cereals
Kidney beans
Banana
Atlantic salmon
Milk
Halibut
Raisins
Whole wheat bread
Avocado
Chicken breast
Lean ground beef
Broccoli
Apples
Carrots
There are also magnesium supplements available in forms like citrate, oxide, chloride, and glycinate (or bisglycinate). They come in powders, liquids, and pills. But always talk to your doctor before taking new supplements, especially if you’re already on medications or taking other supplements.