Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels. If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes or osteoporosis.
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Health Benefits of Magnesium
Magnesium also plays a crucial role in supporting the following aspects of our health:
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Heart Health
Regulates nerve and muscle function throughout the body, including the heart muscle. Magnesium helps the heart maintain a healthy rhythm and is involved in the regulation of blood pressure and cholesterol production.
Bone Health
Crucial for normal bone structure, magnesium plays a critical role in both bone formation and the maintenance of bone density as we age.
Metabolic Health
Healthy Sleep
Plays a key role in supporting deep, restorative sleep by regulating certain neurotransmitters that calm the nervous system and allow the brain to transition to a restful state.
Stress Management
Helps to reduce the levels of the stress hormone cortisol in the body.
Magnesium Deficiency
Magnesium Deficiency is very common, affecting an estimated 50 percent of adults in the United States. It is especially common in older adults and is more prevalent among women.
Symptoms of Magnesium Deficiency
Symptoms of Magnesium Deficiency may include:
- Muscle cramps and spasms
- Diarrhea or vomiting
- Fatigue and low energy
- Insomnia
- Heightened anxiety and/or depression
Can I Get Enough Magnesium Through My Diet?
The body does not produce magnesium so it must come from outside sources, either from the food you eat or dietary supplements. The recommended daily allowances (RDA) for magnesium are:
- 400-420 mg. per day for men 19-51 years of age
- 310-320 mg. per day for women 19-51 years of age
- 350-360 mg. per day for pregnant women
- Adults over 51 should aim for the upper limit of the recommended range for their gender
- Brazil nuts - 250 mg in half cup whole
- Spinach - 157 mg in one cup cooked
- Pumpkin seeds - 150 mg in one ounce
- Black beans - 120 mg in one cup
- Almonds - 80 mg in one ounce
- Cashews - 72 mg in one ounce
- Dried figs - 68 mg in 11 dried figs
- Dark Chocolate - 64 mg in one ounce
- Avocados - 58 mg in one medium avocado
- Tofu - 53 mg in 3½ ounces
- Salmon - 53 mg in half fillet
- Banana - 37 mg in one large banana
- Raspberries/Blackberries - 28 mg in one cup
Are Magnesium Supplements Recommended?
Ideally, our nutritional needs are met when we eat a well-balanced, healthy diet. And, although it may require some “focused” meal planning to get enough magnesium through diet alone, it can be done. Supplements can be a convenient way to boost your intake but you should always talk to your doctor before taking any non-prescribed supplements to ensure there aren’t any interactions or contraindications based on medications you already take
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