Magnesium-rich foods include seeds, nuts, whole grains, leafy greens, and legumes. Common examples are pumpkin seeds, almonds, oats, spinach, and beans, which provide significant amounts of this essential mineral.
Magnesium plays an important role in many body functions, including muscle contraction, nerve signaling, and blood pressure control. It also helps regulate blood sugar levels and supports protein production and overall metabolic health.
Eating enough magnesium-rich foods helps prevent deficiency, which can cause symptoms like muscle cramps, fatigue, and nausea. Magnesium supplements should only be used under the guidance of a doctor or registered dietitian.
Foods rich in magnesium
The table below lists magnesium-rich foods and the amount of magnesium found in 100 g of each.
Other foods that also contain good amounts of magnesium include milk, yogurt, corn, figs, fava beans, bananas, and avocado.
According to the National Institutes of Health Office of Dietary Supplements, adult magnesium needs vary by age and sex, with recommended daily amounts ranging from 310 mg to 420 mg for most adults.
Symptoms of deficiency
Low magnesium levels in the body can cause symptoms such as:
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Cramps
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Tremors
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Muscle pain
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Tiredness
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Apathy
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Nausea and vomiting
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Memory problems
Magnesium deficiency can occur due to a low intake of magnesium-rich foods.
Some conditions can also increase the risk of magnesium deficiency, such as older age, gastrointestinal diseases like Crohn’s disease and celiac disease, excessive alcohol intake, kidney disease, and medications such as cycloserine, furosemide, thiazides, tetracyclines, and oral contraceptives.
Magnesium supplements
Magnesium supplements may be recommended during pregnancy to help support adequate intake and relieve symptoms such as muscle cramps and fatigue, which are common during this period. In some cases, magnesium may also be used in medical settings under supervision for specific pregnancy-related conditions.
Also recommended: Magnesium During Pregnancy: 11 Benefits (Diet + Supplements) tuasaude.com/en/magnesium-during-pregnancyMagnesium supplements, such as chelated magnesium, magnesium citrate, or magnesium L-threonate, may also be recommended for people with low levels of this mineral. However, these supplements should always be used under the guidance of a doctor or registered dietitian.
Excess magnesium
Excess magnesium from food does not usually pose a health risk in healthy people because the kidneys remove the extra amount through urine.
According to the National Institutes of Health Office of Dietary Supplements, high intakes of magnesium from supplements or medications can cause diarrhea, nausea, and abdominal cramping, while extremely high intakes may lead to irregular heartbeat and cardiac arrest.
The risk of magnesium toxicity from supplements or medicines is higher in people with kidney problems, because their kidneys may not be able to eliminate excess magnesium properly.