Run a marathon. Go gluten-free. Death by kale. Before you test your dedication with these extreme health fads, there’s something a lot simpler and less tear-inducing you should be concerned about – Magnesium deficiency. Despite magnesium playing many star roles in our body, from regulating blood sugar levels to supporting muscle and nerve function, many of us appear to have a shocking 'you'll get nothing and like it' attitude towards it. Not cool.

Recent research pinpoints a staggering 60% of adults who are poking their health with a slightly dull stick by not consuming enough magnesium in their diet, with about 45% of Americans being in a less than impressive state of magnesium deficiency.

It's a bewildering statistic, considering how simple it is to meet our magnesium needs through a well-balanced diet. However, as Keri Gans, MS, RDN, points out, it's not a one-plan-fits-all scenario. As we age, our bodies can become less efficient at absorbing this essential nutrient.

Equally, certain health conditions can make you a prime candidate for the magnesium deficiency club. Type 2 diabetes, alcohol use disorder and the intake of certain medications can cause your magnesium status to take a nosedive.

For those of you reaching frantically for the spinach, relax. A healthcare provider may suggest a magnesium supplement or dietary modification. Getting enough magnesium is crucial, yet the serious game of nutrient absorption isn't as straightforward as you might think. Your body's absorption is impacted by many internal and external factors, including what you eat when you pop your magnesium supplement.

According to Mary van der Merwe, PhD, consuming large amounts of fiber may put a damper on your body's ability to absorb magnesium. So think twice before you gulp your magnesium supplement down with your fiber-rich rainbow bowl.

Certain medications like proton-pump inhibitors (PPIs) and diuretics may likewise contribute to magnesium loss. Start a critical dialogue with your healthcare provider before you start placing bets on a magnesium supplement, remembering the potential interactions with other medications you may be taking.

Some tell-tale signs of magnesium deficiency are common to various health issues. So, instead of jumping to conclusions and prematurely self-diagnosing a magnesium deficiency, consult your healthcare provider and request a blood test.

True to our pragmatic approach, we advise you to zone in on your diet to hit the recommended daily magnesium intake, which is 400 to 420 mg for men and 310 to 320 mg for women. To give you a better perspective, a serving of raw spinach (100 grams) provides almost 80 mg of magnesium, while the magnesium content of almonds is a whopping 270 mg in 100 grams.

Those who pull back their reins on certain food groups for the sake of a specific body size or extreme weight loss may fall into the dreaded pitfall of magnesium deficiency. It’s unnecessary and frankly unwarranted to eliminate any food group unless directed by your healthcare provider.

To put it bluntly - don't go rogue chasing an excess or deficiency of any nutrient. Maintain a balanced approach to your diet and remember the ultimate goal is to embrace all food groups. If you're not a fool and follow a balanced diet, there’s often no need to upset the apple cart by taking additional supplements or eliminating those you currently take. A sufficient dietary intake of magnesium is usually accessible in a diverse diet. So before you dive headfirst into that pile of kale, take a moment to check if you're tipping the magnesium scales in your favour.