Which two minerals are most likely to be deficient in an American diet?

November 17, 2025 •

4 min read

According to the Dietary Guidelines for Americans, several nutrients are under-consumed by the general population. This widespread issue means many Americans are failing to get enough of these essential micronutrients, raising the important question: which two minerals are most likely to be deficient in an American diet? The evidence points strongly to potassium and magnesium, both of which are considered 'nutrients of public health concern' due to their low intake and association with chronic diseases.

Quick Summary

An analysis of U.S. dietary habits indicates that potassium and magnesium are the most common mineral deficiencies. Low consumption is tied to modern farming methods and a reliance on processed foods, which contributes to potential health risks for many Americans. Practical dietary adjustments can help mitigate these shortfalls.

Key Points

Potassium is widely deficient: A vast majority of Americans fail to meet the recommended daily intake for potassium due to low fruit and vegetable consumption.
Magnesium is also insufficient: Almost half of the U.S. population has inadequate magnesium intake from diet alone, linking it to various chronic diseases.
Processed foods are a major contributor: The reliance on highly processed and low-nutrient foods is a key reason for both potassium and magnesium deficiencies.
Soil depletion is a contributing factor: Modern farming practices have led to reduced mineral content in many crops, affecting the food supply's overall nutritional value.
Increasing intake is possible through diet: Incorporating more whole foods like leafy greens, nuts, seeds, and legumes can effectively raise potassium and magnesium levels.
Low intake has significant health risks: Chronic deficiency in these minerals is associated with higher risks for high blood pressure, stroke, diabetes, and other health issues.

A Closer Look at the Shortfall Minerals

While many vitamins and minerals can be lacking in the American diet, potassium and magnesium stand out as particularly prevalent deficiencies. The Dietary Guidelines for Americans and various studies have consistently identified these two as falling short of recommended intake levels across a significant portion of the population. The reasons for this deficit are complex, involving everything from modern agricultural practices to current dietary trends dominated by processed foods and low fruit and vegetable consumption.

The Case for Potassium

Potassium is a crucial electrolyte that plays a vital role in nerve function, muscle contractions, and maintaining a healthy heart rhythm. It also helps regulate blood pressure by counteracting the effects of sodium. Despite its importance, data from the National Health and Nutrition Examination Survey (NHANES) reveals widespread inadequacy.

Prevalence: Only a small percentage of Americans meet the recommended adequate intake of potassium, which is 3,400 mg/day for men and 2,600 mg/day for women. Many consume only about half of this amount daily.
Sources: The richest sources of potassium are fruits and vegetables, such as leafy greens, legumes, and bananas. The typical American diet, which is high in processed foods and low in produce, naturally contributes to this deficiency.
Health Implications: Chronic low potassium intake is associated with an increased risk of high blood pressure, stroke, and kidney stones.

The Case for Magnesium

Magnesium is another essential mineral involved in over 300 biochemical reactions in the body, including protein synthesis, blood glucose control, and muscle and nerve function. It is also necessary for energy production and bone development.

Prevalence: An analysis of NHANES data from 2013–2016 showed that 48% of Americans of all ages consumed less magnesium from food and beverages than their Estimated Average Requirement (EAR).
Sources: Magnesium-rich foods include leafy green vegetables, nuts, seeds, and whole grains. Like potassium, low consumption of these nutrient-dense foods is a primary driver of the deficiency.
Health Implications: Magnesium deficiency has been linked to a variety of health issues, including type 2 diabetes, cardiovascular disease, osteoporosis, and migraine headaches.

Comparison of Potassium and Magnesium Deficiency in the US


Feature	Potassium Deficiency	Magnesium Deficiency
Prevalence	Very high; less than 2% of Americans meet the recommended daily intake.	Very high; nearly half of Americans consume less than their Estimated Average Requirement from diet alone.
Primary Cause	Low consumption of fruits and vegetables, and a high intake of processed foods.	Low consumption of whole grains, nuts, and seeds; dietary trend toward higher calcium-to-magnesium ratio.
Key Functions	Maintains proper nerve and muscle function, regulates blood pressure, and supports heart health.	Involved in over 300 biochemical reactions, including energy production and protein synthesis.
Associated Health Risks	Increased risk of high blood pressure, stroke, and kidney stones.	Linked to type 2 diabetes, cardiovascular disease, and osteoporosis.
Food Sources	Leafy greens, beans, potatoes, and bananas.	Leafy greens, nuts, seeds, and whole grains.

Root Causes of Mineral Deficiencies

The widespread deficiency of potassium and magnesium is not a coincidence but rather a reflection of several interconnected factors within the American food system and dietary habits.

Modern Farming and Soil Depletion

One significant and often overlooked factor is the change in agricultural practices. Decades of modern farming methods have led to soil mineral depletion, meaning that the crops grown today may contain fewer minerals than they did in the past. This can have a cascading effect on the nutritional content of the entire food supply, from plant foods to animal products.

Reliance on Processed Foods

The American diet is increasingly dominated by highly processed foods, which are low in nutrient density. Processing strips many foods of their natural minerals, and while some are fortified, this does not fully compensate for the overall nutrient loss. Foods high in added sugars, sodium, and unhealthy fats often displace healthier options that are naturally rich in potassium and magnesium.

Changing Dietary Preferences

Compared to ancestral diets rich in whole, plant-based foods, the current Western diet lacks the volume and variety of fruits, vegetables, legumes, and whole grains necessary to meet mineral recommendations. Shifting focus toward avoiding nutrients like fat and sodium, while often overlooking beneficial ones, further contributes to the problem.

How to Increase Your Mineral Intake

For most people, the most effective strategy for correcting these deficiencies is to focus on whole foods rather than relying solely on supplements.

Rich Potassium Sources

Incorporating potassium-rich foods can make a big difference. Try adding more:

Leafy Greens: Spinach, Swiss chard.
Legumes: Beans, lentils.
Tubers: Potatoes, sweet potatoes.
Fruits: Bananas, avocados, and oranges.
Dairy: Milk and yogurt.

Rich Magnesium Sources

To boost your magnesium intake, consider these foods:

Leafy Greens: Kale, spinach.
Nuts and Seeds: Almonds, cashews, pumpkin seeds.
Whole Grains: Brown rice, oats.
Legumes: Black beans, edamame.
Dark Chocolate: High-quality dark chocolate.

Conclusion

While many nutrients are under-consumed in the U.S., potassium and magnesium stand out as the two most likely minerals to be deficient in an American diet. These widespread shortfalls are largely the result of a diet high in processed foods and low in nutrient-dense produce, compounded by modern farming practices. Fortunately, addressing these deficiencies can be as simple as making informed dietary changes that prioritize whole foods rich in these essential minerals. By understanding the causes and actively seeking out potassium and magnesium-rich sources, individuals can take proactive steps toward better health and nutrition.

One authoritative outbound link: For more detailed information on dietary reference intakes, consult the National Institutes of Health: https://ods.od.nih.gov/.

Frequently Asked Questions

Potassium is considered a major shortfall nutrient because most Americans do not consume enough fruits and vegetables, which are the richest sources of this mineral. Instead, diets are often high in processed foods, which contain low levels of potassium.

Chronic low potassium intake can lead to several health issues, including increased blood pressure, a higher risk of stroke, and an increased chance of developing kidney stones.

The main cause of widespread magnesium deficiency is the low consumption of magnesium-rich foods like whole grains, nuts, and leafy green vegetables. Additionally, modern food processing and soil mineral depletion contribute to lower levels.

You can naturally increase your intake by focusing on whole foods. For potassium, eat more leafy greens, beans, and potatoes. For magnesium, incorporate more nuts, seeds, and whole grains into your diet.

For most people, correcting a mineral deficiency can be achieved through dietary changes. However, if you have a confirmed clinical deficiency, a healthcare provider may recommend a supplement. Always consult a professional before starting any new supplement regimen.

While some processed foods are fortified with certain vitamins and minerals, they often lose many of their natural minerals during processing. They are not a reliable source of essential minerals like potassium and magnesium.

American dietary preferences often prioritize convenience and flavor over nutrient density, leading to a higher consumption of processed foods and a lower intake of fruits, vegetables, and whole grains. This shift in habits directly contributes to mineral deficiencies.