Magnesium is an essential mineral for bone and heart health.The average adult needs 320 mg to 420 mg per day.Foods rich in magnesium include nuts, seeds, leafy greens and whole grains.<\/p>\n
Whether related to claims that it might improve sleep or help you poop<\/a>, magnesium has received a lot of attention over the last few years. And for good reason. Magnesium is an important nutrient for your overall health, especially for your heart, muscles and nerves. Unfortunately, many people in the U.S. consume less than what\u2019s recommended, even though it’s found naturally in foods like leafy greens, beans, legumes, whole grains, yogurt and more.\n<\/p>\n \u201cMagnesium is critical to many functions in the body and plays a role in everything from bone health to nerve function,\u201d says dietitian Erin Palinski-Wade, RD, CDCES<\/a>. Palinski-Wade adds that magnesium also helps control your calcium and vitamin D levels, which are essential for healthy bone formation.\n<\/p>\n Let’s take a closer look at what magnesium does in the body and how you can get enough of this mineral that also acts as an electrolyte.\n<\/p>\n Why We Love Magnesium Magnesium plays a role in how our hearts beat, so getting an adequate amount may help you prevent high blood pressure and lower your risk of heart disease. \u201cSome research shows that magnesium supplementation can help lower blood pressure, but only by a small amount,\u201d says Toby Amidor, M.S., RD, CDN<\/a>, a registered dietitian. But even a small amount of help from magnesium can add to the blood-pressure-lowering benefits if you engage in other healthy habits, like exercising and reducing sodium<\/a>.\n<\/p>\n May Reduce Your Risk of Diabetes <\/p>\n \u201cMagnesium helps with glucose metabolism,\u201d says Amidor. This helps support healthy blood sugar levels and reduce the risk of diabetes. Additionally, research has shown that eating enough daily magnesium may reduce blood pressure, hyperglycemia (high blood sugar levels) and hypertriglyceridemia (high triglyceride levels), which may improve metabolic syndrome and help manage diabetes.\n<\/p>\n May Support Bone Health <\/p>\n \u201cBecause magnesium helps to regulate calcium and vitamin D in the body, it is essential for bone health and a key nutrient in preventing bone loss and osteoporosis,\u201d says Palinski-Wade.\n<\/p>\n Amidor adds that there is a positive association between magnesium intake and bone mineral density in both men and women, meaning that you\u2019ll have stronger bones that are less likely to break.\u00a0\n<\/p>\n Magnesium is critical to many functions in the body and plays a role in everything from bone health to nerve function.<\/p>\n \u2014 Erin Palinski-Wade, RD, CDCES.<\/p>\n Might Improve Your Sleep Quality\u00a0 <\/p>\n Improving sleep is perhaps one of magnesium’s most touted benefits in the wellness world. And while there is some research that shows that magnesium may enhance sleep quality<\/a>, more research is needed to support these claims. With that said, adequate magnesium can help with mood regulation, a critical function for overall health and wellness, says Palinski-Wade. And if you’re experiencing less stress and anxiety, you may be able to sleep better.\n<\/p>\n May Improve Heart Health <\/p>\n Magnesium is an essential nutrient for your heart health. Palinski-Wade shares that it helps maintain a regular heart rhythm. This is because magnesium plays a role in the active transport of calcium and potassium ions across cell membranes, which steadies the heart rhythm.\n<\/p>\n May Reduce Inflammation <\/p>\n Magnesium is an antioxidant, and getting enough might help lower chronic inflammation<\/a> in your body, which can help with everything from longevity to healthy weight management and chronic disease risk. Some studies have found that magnesium supplementation<\/a> may significantly help reduce inflammatory markers in your body, including the inflammatory marker IL-1.\n<\/p>\n May Fight Migraines <\/p>\n Migraine<\/a> is one of the most common types of headaches and is considered a neurological disorder. People who have migraines also experience additional symptoms like nausea, vomiting and sensitivity to light, sound and smells. Some research has shown promising benefits of using magnesium to help treat and prevent migraines. However, more evidence is needed to support this hypothesis. Additionally, Amidor notes that a magnesium deficiency may promote headaches, which could increase your risk of experiencing migraines.\u00a0\n<\/p>\n Magnesium Deficiency <\/p>\n Magnesium deficiencies occur when your magnesium levels are below a healthy range because you don\u2019t eat enough magnesium-rich foods or take a supplement to compensate for that. While many Americans don\u2019t eat enough foods with magnesium, a full-blown deficiency is not very common. Yet, some\u00a0potential symptoms<\/a>\u00a0of a magnesium deficiency include:\n<\/p>\n Loss of appetiteNauseaVomitingFatigueWeaknessNumbnessTinglingMuscle contractionsCrampsSeizuresPersonality changesAbnormal heart rhythmsCoronary spasms<\/p>\n Severe cases of magnesium deficiency can lead to seizures and hypocalcemia or\u00a0hypokalemia<\/a>\u00a0(low levels of calcium and potassium) because electrolyte balance is disrupted.<\/p>\n How Much You Need <\/p>\n How much magnesium you need depends on your age, sex and whether you’re pregnant or breastfeeding. The average adult male needs 400 mg to 420 mg of magnesium per day, and the average adult female needs 310 mg to 320 mg per day. If you’re pregnant, your needs increase to 350 mg to 360 mg per day, and for breastfeeding, 310 mg to 320 mg per day. It’s best to speak with a healthcare practitioner knowledgeable in nutrition\u2014like a registered dietitian\u2014to get the recommended amount for you.\n<\/p>\n Food Sources <\/p>\n Magnesium is naturally found in food and abundant in leafy greens, beans, legumes, whole grains and more. Here are some of the top sources of magnesium<\/a>:\n<\/p>\n Pumpkin seeds:\u00a01 ounce (37% Daily Value)Chia seeds:\u00a01 ounce, roasted (26% DV)Almonds:\u00a01 ounce, dry-roasted (19% DV)Spinach:\u00a0\u00bd cup, boiled (19% DV)Cashews:\u00a01 ounce, dry-roasted (18% DV)Peanuts:\u00a01 ounce, oil-roasted (15% DV)Soymilk:\u00a01 cup (15% DV)Black beans:\u00a0\u00bd cup cooked (14% DV)Edamame:\u00a0\u00bd cup, shelled and cooked (12% DV)Potato:\u00a03\u00bd ounces, baked with skin (10% DV)Brown rice:\u00a0\u00bd cup, cooked (10% DV)Plain yogurt:\u00a08 ounces, low-fat (10% DV)<\/p>\n Magnesium-Rich Recipes to Try<\/p>\n Is Magnesium Safe for Everyone? <\/p>\n Getting too much magnesium from food doesn\u2019t cause health risks since your kidneys can eliminate the excess through your urine. However, high doses of magnesium carbonate, magnesium chloride, magnesium gluconate and magnesium oxide from supplements can cause abdominal cramping, diarrhea and nausea. Also, doses exceeding 5,000 milligrams are considered unsafe and may cause magnesium toxicity.\n<\/p>\n \u201cMagnesium supplements can interact with certain medications like diuretics, heart medicines and some antibiotics, so always talk to your doctor before taking a supplement,\u201d says Palinski-Wade.\n<\/p>\n What to Look for In a Magnesium Supplement <\/p>\n Getting enough magnesium through your diet is always best. However, certain conditions and circumstances can make this challenging. That\u2019s when a\u00a0magnesium supplement<\/a>\u00a0may come in handy.\u00a0\n<\/p>\n However, experts agree that you should consult a primary healthcare provider first and consider certain factors before reaching for a bottle of magnesium. This is partly because there are several forms of magnesium, and how well your body absorbs them varies. For instance, some small studies have found that magnesium citrate, magnesium aspartate, magnesium lactate and magnesium chloride are more bioavailable than magnesium oxide and magnesium sulfate.\n<\/p>\n
\n May Help Manage Your Blood Pressure <\/p>\n