The Importance of Magnesium for Health - Top Food Sources and Supplements

The Importance of Magnesium for Overall Health

Magnesium is one of the most important minerals for overall health, yet many people do not get enough of it. This essential mineral is involved in over 300 biochemical reactions in the body and plays a role in muscle and nerve function, blood glucose control, blood pressure regulation, immune function, protein synthesis and more.

Getting sufficient magnesium ensures the body can carry out these crucial processes efficiently. Without adequate magnesium levels, overall health suffers.

Magnesium Deficiency is Common

Although magnesium is abundant in nature and found in many foods, magnesium deficiency is one of the most common nutrient deficiencies. It's estimated that up to 80% of people don't get enough magnesium from their diets. The recommended daily intake is 310-420 mg for adults.

Factors that contribute to magnesium deficiency include:

• Eating a diet high in processed foods
• Drinking sodas and other sugary beverages
• Consuming too much salt, caffeine and alcohol
• Taking certain medications like diuretics
• Experiencing chronic stress
• Having gastrointestinal issues like celiac disease that impair nutrient absorption

Older adults, postmenopausal women, people with diabetes and those with inflammatory bowel disease are at particular risk of low magnesium levels.

Signs and Symptoms of Magnesium Deficiency

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue and weakness. As it progresses, deficiency can cause symptoms like:

• Numbness and tingling
• Muscle cramps, spasms and tremors
• Seizures
• Personality changes
• Abnormal heart rhythms
• Low blood pressure
• Coronary spasms

Chronically low magnesium levels are linked to increased risk of many disorders including migraines, type 2 diabetes, heart disease, osteoporosis and certain types of cancer.

Health Benefits of Magnesium

Ensuring adequate magnesium intake can provide an array of health benefits. Some of magnesium's major health benefits include:

• Bone health: Magnesium is involved in converting vitamin D into its active form to aid calcium absorption and promote strong bones.
• Balanced hormones: Magnesium helps regulate hormone levels and can relieve symptoms of PMS and menopause.
• Better sleep: Magnesium helps calm the nervous system and relax muscles for more restful sleep.
• Heart health: Magnesium prevents spasms of the blood vessels to maintain healthy blood pressure and circulation.
• Blood sugar control: Magnesium helps regulate insulin and glucose levels to prevent diabetes and metabolic syndrome.
• Migraine relief: Magnesium prevents overactivation of nerve cells and dilates blood vessels to relieve migraine pain.
• Anxiety and depression: Magnesium acts on the hypothalamus and pituitary gland to balance mood-regulating hormones.

Top Dietary Sources of Magnesium

The best way to ensure adequate magnesium intake is to eat a varied diet with plenty of magnesium-rich foods. Here are some of the top dietary sources of this essential mineral:

1. Dark Leafy Greens

Dark green veggies like spinach, Swiss chard and kale are loaded with magnesium. Just one cup of cooked spinach provides 157mg of magnesium, or 40% of the RDI.

Greens are also rich in antioxidants and provide vitamin K, vitamin A, iron, folate and manganese as well.

2. Nuts and Seeds

Pumpkin seeds top the charts with 150mg of magnesium per ounce. Flaxseeds, chia seeds and hemp seeds are other excellent sources.

Almonds, cashews and brazil nuts also contain significant amounts of magnesium at about 75-100mg per ounce.

3. Legumes

Beans, peas, chickpeas and lentils are all great natural sources of magnesium. Soybeans are particularly high with 148mg per cooked cup.

Legumes are also packed with fiber, folate, potassium, iron and B vitamins.

4. Whole Grains

Whole grains contain the bran and germ of the grain, which is where the majority of nutrients are stored. Refined grains have the bran and germ removed.

Oats, brown rice, millet, buckwheat and quinoa all provide 30-110 mg magnesium per cooked cup.

5. Avocados

Avocados are an excellent source of heart-healthy monounsaturated fat, fiber, antioxidants and numerous vitamins and minerals including magnesium. One medium avocado has about 59 mg magnesium.

The healthy fats in avocado help with the absorption of fat-soluble antioxidants and nutrients like magnesium as well.

6. Dark Chocolate

Cocoa is naturally rich in magnesium, providing 64mg per ounce. Choose chocolate with 70% cocoa or greater to get the benefits without excess added sugar.

The phenols in dark chocolate also provide antioxidant and anti-inflammatory protection.

7. Bananas

Bananas are a convenient snack that provides 32mg magnesium per medium fruit. They also supply vitamin C, potassium, manganese, biotin and fiber.

8. Low-fat Dairy

Milk, yogurt and cheese obtained from grass-fed cows are good sources of magnesium as well as calcium, phosphorus, B vitamins and zinc.

Opt for low fat versions to avoid excess saturated fat intake.

9. Salmon and Mackerel

In addition to being excellent sources of anti-inflammatory omega-3 fatty acids, salmon and mackerel also provide magnesium. A half fillet of salmon has 53mg.

These oily fish support heart health, brain function, joint health and more.

Magnesium Supplements

If it's difficult to meet your magnesium needs through diet alone, magnesium supplements are readily available. Studies suggest magnesium supplements may help:

• Reduce blood pressure
• Lower blood sugar levels
• Relieve constipation
• Treat migraines and headaches
• Reduce symptoms of PMS
• Improve exercise performance

Magnesium supplements come in many forms like magnesium oxide, citrate, chloride, threonate and glycinate. Glycinate and threonate have been shown to have the highest absorption rates.

The recommended daily intake for magnesium supplements is 310-400mg. Unless directed by a doctor, avoid taking more than 350mg at once as it may cause diarrhea.

Who Should Avoid Magnesium Supplements?

Certain people should consult their doctor before taking magnesium supplements including:

• Those with kidney disorders
• People taking antibiotics or medications for osteoporosis, diabetes or high blood pressure
• Individuals undergoing procedures like colonoscopy where bowel cleansing is required

Magnesium supplements can interact with these medications and medical conditions.

Tips to Get More Magnesium

Make an effort to include magnesium-rich foods in your daily diet. Here are some simple tips to up your magnesium intake:

• Add dark leafy greens like spinach, kale or swiss chard to salads, sandwiches, eggs or pasta dishes
• Snack on nuts and seeds or add them to yogurt

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.