All About Magnesium

The fourth most common mineral in your body is magnesium.

From producing DNA to having the muscles contract, it's involved in over 600 cellular reactions.

Many negative health effects, including fatigue, depression, high blood pressure and heart disease, have been related to low magnesium levels.

What is Magnesium?

Magnesium is a mineral that your body requires to function correctly. It helps with hundreds of significant processes in the body, including those that control how the muscles and nerves function. It helps keep your bones solid, your heart safe, and your regular blood sugar. It plays a part in your level of energy as well. In many foods and beverages, you can get magnesium. But if your doctor feels that you need more, he or she can consider adding supplements.

Magnesium Daily Intake

Around 310 milligrams of magnesium a day and 320 milligrams after age 30 are required by an adult woman. Women who are pregnant need an additional 40 milligrams. Adult males under 31 need 400 milligrams and, if they're older, 420 milligrams. Depending on their age and gender, children require anywhere from 30 to 410 milligrams. Discuss how much magnesium your child requires with your pediatrician.

Are you getting enough Magnesium?

Low mineral levels can set the stage for a variety of health problems over time, including type 2 diabetes, high blood pressure and migraines. It is more likely to be deficient in older people, alcoholics, and those with type 2 diabetes or digestive disorders, either because their bodies get rid of too much magnesium or they do not take in enough in the first place.

Too Much Magnesium

Your kidneys filter out the extra magnesium you get from food if you are safe. Even so, too much of it can lead to cramps or nausea. If you use laxatives or antacids that have magnesium, the same is true. The mineral will make you really ill at very high doses.

Consult a doctor about magnesium tablets, because if you take them, certain things, such as myasthenia gravis, will get worse.

Magnesium Food Sources

Nuts and Seeds

Snack on an ounce of cashew or almonds, and you're going to get about 80 milligrams of magnesium. Pumpkin seeds, pecans, sunflower seeds, peanuts, and flax are several other healthy options. Sprinkle them with a salad or blend them in a trail mix. You can also get heart-healthy fats, antioxidants, and fiber.

Whole Grains

When it comes to nutrition, whole grains beat white bread and other heavily processed foods. They not only have lots of fiber, but they're rich in magnesium as well. A half-cup of brown rice has around 40 milligrams and a half-cup of cooked oatmeal gives you 30 milligrams. Two slices of whole wheat bread pack 45 milligrams of the mineral.


Every way you slice, dice, or grind, this is a fantastic source of magnesium. A cup of the diced fruit contains 44 milligrams. It also serves heart-healthy fats, fiber and folate. Try adding avocado to a sandwich, salad or taco.

Dark Leafy Greens

Here's another excuse to eat your vegetables. From a cup of cooked spinach or Swiss chard, you can get around 150 milligrams. Other strong magnesium sources, in addition to those two standouts, are dark leafy greens such as collard greens and kale. Bonus: Calcium, potassium, iron and vitamins A, C, and K are all filled with them. All those vegetables don't have to be leafy. For instance, Okra is rich in magnesium.

Soy Products

With its plant-based protein, soy is a staple for vegetarians. But in the magnesium department, it's no slouch, either. 60 milligrams ring up a cup of soy milk, while a half-cup of solid tofu packs about 50 milligrams. Tempeh, made with fermented soy, edamame, and soy yogurt, is also available.


Half a cup of black beans has 60 milligrams, and the kidney beans have 35 milligrams. Chickpeas, white beans and lentils are other magnesium-rich legumes. You can add beans to virtually any meal, from stews to salads. An extra dose of fiber, protein, iron, and zinc will be given to you.

To Sum It Up

Magnesium is a mineral that has hundreds of cellular reactions involved.

It's necessary for your brain and body to produce DNA and to relay signals.

It competes with calcium, ensuring proper contraction and relaxation of the heart and muscles, and can also improve migraines, depression, blood pressure, blood sugar levels and quality of sleep.

However, few individuals comply with the recommended daily intake of 400-420 mg for men and 310-320 mg for women.

Eat magnesium-rich foods, such as pumpkin seeds, spinach, cashew nuts, almonds and dark chocolate, to increase your intake.

Supplements can be a convenient choice, but if you are taking any drugs, make sure to talk to your doctor.

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