Magnesium, Why We Need More!
Many assume that if they eat a wholefood diet, they are getting all their nutrients, minerals, vitamins, phytochemicals, and essential amino acids every day. This may have been true one hundred years ago, but with soil depletion, gross overuse of pesticides, pollution, and other factors, we need to supplement a healthy diet with some help. Magnesium is one mineral that is commonly overlooked and underused. Magnesium is essential and without it, our body will start experiencing detrimental symptoms.
Magnesium Attributes
Magnesium is a little powerhouse and helps our body is so many ways. It’s imperative for good nerve function, for creating and repairing our DNA and RNA, relaxation and contraction of muscles, heart function, regulating blood sugar and blood pressure, stores and transports energy, bone health, make proteins from amino acids, prevents migraines, and so much more.
Magnesium Calcium Partner
One of the best supplemental relationships is that between calcium and magnesium. Collectively, they work to keep our bodies humming in harmony. Magnesium controls calcium getting into our cells, but the ratio has to be ideal. The rule of thumb is 2:1 calcium to magnesium – 1000 mg calcium to 500 mg magnesium. Too much calcium and less magnesium mean that you will experience painful muscle spasms, nerve spasms, blood vessel constriction, and more.
Magnesium Deficiencies
How do you know if you have a magnesium deficiency? If you experience any of the following you may be magnesium deficient. A simple blood test can determine your level.
*joint pain
*loss of appetite
*nerve issues
*stomach cramps
*lethargy and dizziness
*panic attacks
*anxiety
*constipation
*hypertension, irregular heartbeat, heart disease
*infertility
*muscle cramps
*menstrual problems
Daily Requirements
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 30 mg* | 30 mg* | ||
| 7–12 months | 75 mg* | 75 mg* | ||
| 1–3 years | 80 mg | 80 mg | ||
| 4–8 years | 130 mg | 130 mg | ||
| 9–13 years | 240 mg | 240 mg | ||
| 14–18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
Foods rich in Magnesium
Eating foods rich in magnesium will help you reach your daily intake. There is an abundance of magnesium food source that we can incorporate into our meals.
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Almonds, dry roasted, 1 ounce | 80 | 19 |
| Spinach, boiled, ½ cup | 78 | 19 |
| Cashews, dry roasted, 1 ounce | 74 | 18 |
| Peanuts, oil roasted, ¼ cup | 63 | 15 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, ½ cup | 60 | 14 |
| Edamame, shelled, cooked, ½ cup | 50 | 12 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Potato, baked with skin, 3.5 ounces | 43 | 10 |
| Rice, brown, cooked, ½ cup | 42 | 10 |
| Yogurt, plain, low fat, 8 ounces | 42 | 10 |
| Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving | 42 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, ½ cup | 35 | 8 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 6 |
| Milk, 1 cup | 24–27 | 6 |
| Halibut, cooked, 3 ounces | 24 | 6 |
| Raisins, ½ cup | 23 | 5 |
| Bread, whole wheat, 1 slice | 23 | 5 |
| Avocado, cubed, ½ cup | 22 | 5 |
| Chicken breast, roasted, 3 ounces | 22 | 5 |
| Beef, ground, 90% lean, pan broiled, 3 ounces | 20 | 5 |
| Broccoli, chopped and cooked, ½ cup | 12 | 3 |
| Rice, white, cooked, ½ cup | 10 | 2 |
| Apple, 1 medium | 9 | 2 |
| Carrot, raw, 1 medium |
If you have any medical conditions or health concerns, speak with your health care provider before taking any supplements.
Disclaimer: This article is not offering any medical advice. If you have any health issues, seek advice from your medical providers.