By: Dana T. Gardner, MS RD LD/N
Magnesium has become one of the most talked-about nutrients in the wellness world— thanks to social media. Influencers have recently taunted its potential ability to reduce stress, ease muscle cramps, and even boost energy, leading many to rush out to stock up on magnesium supplements. But the question is, do you really need it or are you obtaining enough through your daily meals and snack?
Why Is Magnesium Important?
Magnesium is an essential mineral that plays a role in more than 300 chemical reactions in the body. It helps regulate muscle and nerve function, supports a healthy heartbeat, contributes to bone health, aids blood sugar regulation, and helps the body produce energy from the foods we eat.
How Much Magnesium Do You Need?
The Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine has established Recommended Dietary Allowances and Adequate Intakes for magnesium. These values range from 310 to 420 mg for adults and from 30 to 410 mg for infants, children, and adolescents, depending on age, sex, pregnancy and lactation.
Although there are symptoms of low magnesium such as nausea, fatigue, difficulty sleeping, numbness or abnormal heart rhythms, to evaluate your status a blood test should be done which can easily be ordered through your primary care physician.
Should You Take a Magnesium Supplement?
For those who may have gastrointestinal diseases such as Crohn’s disease, kidney disease, taking diuretics or have alcohol abuse disorder, supplementation may be recommended. However, for most individuals, reaching for magnesium rich foods can prevent the need for supplementation.
For many people, the best place to start is by increasing magnesium-rich foods rather than reaching for a supplement.
What About Magnesium Glycinate?
Magnesium glycinate is a form of magnesium bound to the amino acid glycine. It is generally well absorbed and tends to be gentler on the stomach than some other forms of magnesium. Recently it has become popular as a sleep aid and support for muscle health. However, it is important to remember, no supplement is a cure-all or magic pill and should be used under the care of your physician. Taking more magnesium than your body needs may lead to toxicity and symptoms such as diarrhea, nausea, stomach upset, and, in rare cases, more serious complications
Foods Naturally Rich in Magnesium
Magnesium-rich foods like green, leafy vegetables, beans, legumes, nuts, chia seeds, brown rice, quinoa, and whole grains will help you get there. Pumpkin seeds, soy milk, bananas, tofu, yogurt, salon and a little dark are also good sources.
Eating one serving of spinach, an ounce of almonds, and a banana provides 190 mg of magnesium. That’s nearly 60% of the daily recommendation for women and 45% for men.
Try these ideas to increase your intake of magnesium:
- Sprinkle pumpkin seeds on salads.
- Add spinach or kale to smoothies, soups, or omelets.
- Swap out white rice for quinoa or brown rice.
- Snack on a handful of almonds instead of chips.
- Add sliced bananas to oatmeal, parfaits or cereals
Want more?
Check out our previous edition of Food for Thought!
This knob-like, blood red root vegetable may not the first vegetable most reach for but it definitely deserves a space on the plate. Beets are packed with antioxidants, fiber, potassium, and nitrates that may be pivotal in promoting cardiovascular health and providing protection against inflammation.
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This knob-like, blood red root vegetable may not the first vegetable most reach for but it definitely deserves a space on the plate. Beets are packed with antioxidants, fiber, potassium, and nitrates that may be pivotal in promoting cardiovascular health and providing protection against inflammation.
