Ask most people about the vitamins they take on a daily basis and they can easily rattle off the most popular ones — vitamins D, C, B12 and E. But what about essential minerals? While calcium and iron are well known, magnesium is a bit of a mystery. It might surprise you to know magnesium plays a key role in your body’s overall health. Read on to learn more about magnesium’s amazing properties and what you can do to get the right amount needed to keep your body functioning properly.

Why Does Magnesium Matter?

Every cell in your body contains magnesium. It is the 4^th most abundant mineral in your body. Magnesium helps to keep bones strong, regulate blood pressure, and maintain a steady heart rhythm. It also helps to:

• change food into energy
• create proteins from amino acids
• build and repair DNA and RNA
• support movements needed for the contraction and relaxation of muscles
• keep neurotransmitters, which send messages throughout your brain and nervous system, functioning.

Magnesium has some extraordinary health benefits.  It’s been shown to help fight inflammation. Too little magnesium has been linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease. High blood pressure is another health condition where magnesium comes in handy. Studies have shown magnesium can help lower both systolic and diastolic blood pressure. For people who suffer from migraines, magnesium has been found to provide relief and prevent severe headaches.

How Much Magnesium Do I Need?

The recommended daily intake of magnesium is 400-420 milligrams for men and 310-320 mg for women. But nearly half of all Americans — and 70 to 80 percent of those older than 70 — aren’t getting the amount they need. Older adults have a higher risk of magnesium deficiency because they don’t eat as much magnesium-rich food as they should. They may also lack the ability to absorb enough magnesium due to digestive conditions such as Crohn’s and celiac disease. And, people who have type 2 diabetes or take certain medications may end up flushing vital nutrients like magnesium out of their system. Magnesium deficiency can also be caused by long-term use of proton pump inhibitors (PPIs) for acid reflux.

How Can I Get My Daily Dose?

It’s best to get magnesium through the foods you eat every day. Although no one food has a huge amount of the nutrient, it’s not hard to get enough if you eat dark leafy greens, legumes, nuts and whole grains on a regular basis. The Cleveland Clinic suggests the following foods as good sources of magnesium:

• Pumpkin seed – kernels: Serving Size 1 oz, 168 mg
• Almonds, dry roasted: Serving Size 1 oz, 80 mg
• Spinach, boiled: Serving Size ½ cup, 78 mg
• Cashews, dry roasted: Serving Size 1 oz, 74 mg
• Pumpkin seeds in shell: Serving Size 1 oz, 74 mg
• Peanuts, oil roasted: Serving Size ¼ cup, 63 mg
• Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg
• Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg
• Black beans, cooked: Serving Size ½ cup, 60 mg
• Edamame, shelled, cooked: Serving Size ½ cup, 50 mg
• Dark chocolate – 60-69% cocoa: Serving Size 1 oz, 50 mg
• Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg
• Bread, whole wheat: Serving Size 2 slices, 46 mg
• Avocado, cubed: Serving Size 1 cup, 44 mg
• Potato, baked with skin: Serving Size 3.5 oz, 43 mg
• Rice, brown, cooked: Serving Size ½ cup, 42 mg
• Yogurt, plain, low fat: Serving Size 8 oz, 42 mg
• Breakfast cereals, fortified: Serving Size 10% fortification, 40 mg
• Oatmeal, instant: Serving Size 1 packet, 36 mg
• Kidney beans, canned: Serving Size ½ cup, 35 mg
• Banana: Serving Size 1 medium, 32 mg
• Cocoa powder – unsweetened: Serving Size 1 tablespoon, 27 mg
• Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg
• Milk: Serving Size 1 cup, 24–27 mg
• Halibut, cooked: Serving Size 3 oz, 24 mg
• Raisins: Serving Size ½ cup, 23 mg
• Chicken breast, roasted: Serving Size 3 oz, 22 mg
• Beef, ground, 90% lean: Serving Size 3 oz, 20 mg
• Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg
• Rice, white, cooked: Serving Size ½ cup, 10 mg
• Apple: Serving Size 1 medium, 9 mg
• Carrot, raw: Serving Size 1 medium, 7 mg

If you’re concerned about low magnesium, ask your doctor for a blood test to check your level. Supplements may be appropriate, especially if you’re concerned that your health condition might be causing low magnesium levels or a possible deficiency. However, be sure to discuss any concerns with your doctor for the best course of action. High doses from supplements can cause side effects, such as diarrhea, nausea and abdominal cramps, and may reduce the effectiveness of some drugs such as certain antibiotics and bisphosphonates.

Sources:

https://pubmed.ncbi.nlm.nih.gov/25023192/

https://pubmed.ncbi.nlm.nih.gov/19020533/

https://www.medicalnewstoday.com/articles/322596#overview

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://www.aarp.org/health/healthy-living/info-2018/magnesium-benefits-fd.html

https://www.hsph.harvard.edu/nutritionsource/magnesium/

https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food

https://www.medicalnewstoday.com/articles/323349