Magnesium is a mineral found mostly in the muscles and bones of our bodies. Like all minerals, magnesium cannot be made by the body and must be consumed through the foods we eat or magnesium supplements.
You might not give much thought about magnesium, but it’s important for a number of reasons. For starters, magnesium helps the body absorb two other essential minerals – calcium and potassium. Calcium helps to build and strengthen bones, while potassium helps your muscles function properly.
Without enough magnesium, you might find yourself feeling fatigued, even if you got enough sleep at night. You might also experience muscle weakness, soreness, spasms or cramps.
Magnesium is also important in keeping the heart healthy. Without enough magnesium, you may be twice as likely to develop coronary heart disease. In addition, magnesium deficiency can lead to high blood pressure, elevated fats in the bloodstream, heart arrhythmia, irregular contraction or increased heart rate.
Other symptoms of magnesium deficiency may include:
- Loss of bone strength
- Imbalanced blood sugar levels
- Headaches
- Loss of appetite
- Nausea
- Depression
High Magnesium Foods
The ideal way to avoid magnesium deficiency is to eat a diet rich in foods that contain magnesium. Some of the most magnesium-rich foods include:
Dark green leafy vegetables:
- Spinach
- Swiss chard
- Turnip greens
Seeds and nuts:
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Almonds
- Cashews
Fish:
- Halibut
- Salmon
Beans:
- Black beans
- Navy beans
- Soybeans
Whole grains:
- Millet
- Brown rice
- Quinoa
Unfortunately, the vast majority of Americans do not get the recommended daily allowance (RDA) of magnesium from their diet alone and need to take a magnesium supplement. Most multivitamin supplements contain at least 100 mg of magnesium, but even this falls short of the recommended daily requirements of magnesium:
- Adult males: 400-420 mg
-
Adult females: 310-320 mg
- If pregnant: 350-400 mg
- If breastfeeding: 320-360 mg
-
Children
- 1-3 years old: 80 mg
- 4-8 years old: 130 mg
- 9-13 years old: 240 mg
- 14-18 years old (boys): 410 mg
- 14-18 years old (girls): 360 mg
If you decide to take a magnesium supplement, be sure to do so with a meal so your body can absorb it better.
Magnesium and Diabetes
High blood glucose levels tend to flush magnesium from the body, which is why it is common for those with Type 2 diabetes to have a magnesium deficiency. Of course, the best way to prevent magnesium deficiency if you have diabetes is to keep you blood glucose levels under control. Otherwise, you should take a magnesium supplement to help improve blood glucose and decrease insulin resistance.
The Bottom Line
Magnesium is a vital mineral that supports a number of important bodily functions. To keep your bones strong, your heart healthy and your energy levels up, eat plenty of magnesium-rich foods or, if necessary, take a multivitamin or multimineral supplement.
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