Magnesium is a mineral that plays several important roles in the body, including regulating nerve function, relieving muscle pain, preventing osteoporosis, easing heartburn, and helping to control blood sugar levels.
It can be found in many foods such as seeds, peanuts, oats, bananas, and milk. The recommended daily intake of magnesium varies depending on age and sex, but it is usually easy to meet these needs through a balanced and varied diet.
In some cases, magnesium supplementation may be necessary. This can be done through multivitamin supplements or standalone magnesium supplements, which should always be recommended by a doctor or registered dietitian.
Magnesium benefits
Some of the benefits of magnesium include:
1. Improving physical performance
Magnesium plays a role in muscle contraction and relaxation. Some studies have shown a positive association between magnesium intake and muscle performance, including increased strength and endurance.
2. Preventing osteoporosis
Magnesium is involved in the process of bone formation and influences the activity of the cells responsible for building bone. It also affects levels of parathyroid hormone and vitamin D, which are essential for regulating bone health.
3. Helping manage diabetes
Magnesium is part of glucose metabolism and supports both the secretion and action of insulin. This helps improve how the body responds to insulin and contributes to better blood sugar control in people with diabetes.
4. Preventing migraines
Magnesium may help prevent or reduce migraine symptoms. A deficiency in this mineral has been linked to factors that trigger migraines, such as neurotransmitter release and blood vessel constriction.
5. Supporting mood balance
Magnesium supports mood regulation and may help reduce the risk of depression by playing a role in several central nervous system functions. Low magnesium levels have also been linked to reduced production of serotonin, a neurotransmitter that helps manage anxiety, emotional stability, and mood swings.
6. Relieving heartburn and aiding digestion
Magnesium is found in some antacids because it neutralizes stomach acid. For this reason, it may help treat conditions like gastroesophageal reflux disease (GERD). This mineral also supports the function of muscles in the digestive tract by helping relax the pyloric sphincter, the structure that separates the stomach from the intestine, allowing for smoother gastric emptying.
7. Improving sleep quality
Magnesium supplementation in older adults may help improve sleep and reduce insomnia, although the exact mechanism is not fully understood. Magnesium is known to influence the production of neurotransmitters that regulate sleep, and older individuals are more likely to have low levels of this mineral.
8. Lowering blood pressure
Magnesium may help reduce blood pressure by promoting the relaxation of blood vessels. It also has anti-inflammatory properties, which may help lower oxidative stress and reduce the risk of cardiovascular diseases. Magnesium needs are also higher during pregnancy, where it helps prevent preeclampsia and supports healthy fetal development.
9. Supporting weight loss
Magnesium supplementation may help support weight loss, particularly in people with conditions like diabetes, obesity, high blood pressure, or a magnesium deficiency. However, more research is needed to confirm this benefit. In general, weight loss should also include a healthy diet and regular physical activity.
10. Reducing fatigue
Magnesium deficiency can cause fatigue, muscle weakness, and cramps. Supplementation may help reduce tiredness and increase energy levels. Magnesium plays a key role in energy production, as it is essential for the formation of ATP, the main energy source for cells.
Where to find magnesium
Magnesium can be obtained naturally through food or taken as a supplement, which should only be used with guidance from a doctor or dietitian.
1. Magnesium-rich foods
Foods high in magnesium are often also rich in fiber. The main sources include whole grains, legumes, and vegetables. Common magnesium-rich foods include:
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Legumes such as beans and lentils
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Whole grains like oats, whole wheat, and brown rice
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Fruits such as avocado, banana, and kiwi
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Vegetables, especially broccoli, pumpkin, and leafy greens like kale and spinach
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Seeds, particularly pumpkin seeds and sunflower seeds
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Nuts including almonds, hazelnuts, Brazil nuts, cashews, and peanuts
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Milk, yogurt, and other dairy products
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Other sources like coffee, meat, and chocolate
Some processed foods are also fortified with magnesium, such as breakfast cereals and chocolate-flavored milk drinks. While not the best sources, they can still contribute to magnesium intake in certain cases. Check out a complete list of magnesium-rich foods you can include in your diet.
2. Magnesium supplements
Magnesium supplements should be used under medical or dietary supervision and are usually recommended in cases of deficiency. These may include multivitamins that contain magnesium or standalone supplements. Forms of magnesium commonly found in the US include magnesium threonate, magnesium lactate, and magnesium chloride.
The recommended dose depends on the condition being treated, and it's important to follow medical advice carefully. Taking too much magnesium can lead to side effects such as nausea, vomiting, low blood pressure, drowsiness, double vision, and weakness.
Recommended daily intake
The recommended daily intake of magnesium depends on age and sex, as shown below:
Magnesium needs also change during pregnancy and breastfeeding, based on age:
In general, a healthy and balanced diet is usually enough to meet daily magnesium requirements.