SOURCE — 5 min
Your Guide to Getting More Magnesium
Did you know that magnesium is an important factor in over 300 biological reactions? Although this crucial mineral can sometimes get overlooked, it’s involved in many essential processes in the body.
Here’s what you need to know about magnesium, including how to support healthy intake:
About Magnesium
Magnesium contributes to your overall health in many ways, including: [1]
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Relaxing the muscles, including the heart and skeletal muscles *
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Acting as a co-factor for enzymes needed to metabolize carbohydrates, fats, and proteins*
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Supporting protein synthesis and healthy calcium deposition – essential for the formation of teeth, bones, and tissue*
Some forms of magnesium can also cross the blood-brain barrier and may play a role in supporting the activity of calming neurotransmitters that can encourage healthy sleep.*
Because of its role in a wide range of processes in the body, low levels of magnesium can cause a variety of health issues. [1]
Low magnesium intake has been associated with muscle tightness, occasional sleep challenges, low energy, and feelings of occasional anxiousness.
Severe dietary magnesium deficiency is rare in affluent societies, but high intakes of fat or calcium can intensify magnesium insufficiency, especially under conditions of stress. Physical, emotional, and endogenous sources of stress can all affect our need for magnesium.*
Genetic differences in how the body absorbs and uses magnesium may also account for differences in our vulnerability to magnesium deficiency and differences in our body’s physical responses to stress.* [2]
How Much Magnesium Do You Need Daily?
The Recommended Dietary Allowance (RDA) for magnesium is 310–320 mg daily for most adult women, and 400–420 mg daily for most adult men. Needs may be higher for people experiencing increased emotional or physical stress, who are very physically active, or who are taking medications that affect magnesium status.
The US Food and Nutrition Board (FNB) recommends the following daily intake of magnesium for different age groups. [3]
| Life stage group | Magnesium (mg/day) | |
|---|---|---|
| Children | 1–3 y | 80 |
| 4–8 y | 130 | |
| Adolescent males | 9–13 y | 240 |
| 14–18 y | 410 | |
| Adult males | 19–30 y | 400 |
| 31–50 y | 420 | |
| ≥ 51 y | 420 | |
| Adolescent females | 9–13 y | 240 |
| 14–18 y | 360 | |
| Adult females | 19–30 y | 310 |
| 31–50 y | 320 | |
| ≥ 51 y | 320 | |
| Pregnancy | 14–18 y | 400 |
| 19–30 y | 350 | |
| 31–50 y | 360 | |
| Breastfeeding | 14–18 y | 360 |
| 19–30 y | 310 | |
| 31–50 y | 320 | |
Some medications, including certain diuretics, colchicine, estrogen-containing oral contraceptives, and some antibiotics, may interact with magnesium.
Individuals with kidney disease or reduced kidney function should consult their health care professional before using magnesium supplements. Magnesium should also be used with caution in individuals with certain heart conduction concerns – speak with your health care provider if you have a cardiovascular condition or take medications that affect heart rhythm. [2]
As always, it’s best to talk to your health care professional prior to using magnesium supplements, particularly if you take prescription medications or have a medical condition.*
Magnesium-Rich Foods
Magnesium is vital for a wide range of physiological processes essential for good health. Where possible, it’s best to obtain your daily requirement of magnesium through foods, as these provide additional beneficial nutrients.
Fortunately, magnesium is found in many common foods. Some of the richest food sources of magnesium include: [4,5]
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Green leafy vegetables like spinach: 1 cup contains 157 mg
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Black eyed peas: 3/4 cup contains 121 mg
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Seeds: 1 tbsp pumpkin seeds contains 84 mg; 1 tbsp chia seeds contains 47 mg
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Dark chocolate: 50 g contains 115 mg
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Cooked salmon: 75 g contains 92 mg
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Almonds: 1/4 cup contains 90 mg
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Whole grains like brown rice: 1 cup (cooked) contains 80 mg
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Lentils: 1 cup cooked contains 70 mg
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Soy milk: 1 cup contains 61 mg
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Avocado: 1 medium avocado contains 58 mg
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Smooth peanut butter: 2 tbsp contains 50 mg
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Bananas: 1 medium banana contains 30 mg
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Strawberries: 1 cup contains 20 mg
An easy way to increase your intake of this important mineral – and satisfy around 40% of the recommended daily intake – is by adding a handful of spinach to your lunchtime salad. Another suggestion is to add the following ingredients into a blender for a simple breakfast smoothie that provides 208 mg of magnesium:
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1 cup soy milk
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1 medium banana
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1 cup strawberry halves
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2 tbsp peanut butter
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1 tbsp chia seeds
Magnesium Supplements
While many foods naturally provide magnesium, supplements can be a helpful option for individuals looking to support their daily intake, especially during times of increased physical or emotional stress, when dietary patterns vary, or when certain medications may affect magnesium levels. [6]
Magnesium supplements are generally well -tolerated. Taking more than your body can absorb may lead to loose stools or digestive upset. [1] It’s important to choose a quality supplement that is easily absorbed by the body, has a sustained release, and poses little risk of stomach upset.
When compared to magnesium oxide, magnesium citrate has good absorption and is well -tolerated. [7,8,9]
Magnesium oxide provides more elemental magnesium per dose but may be more likely to cause digestive discomfort in some individuals.
A simple way to add a magnesium supplement to your diet is with Magnesium Citrate powder from Natural Factors. Available in two delicious flavors – berry and tropical fruit – simply add a scoop to a glass of water!
If you have questions about magnesium intake or supplement options, consult your health care professional and consider exploring Natural Factors’ complete line of magnesium supplements.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases
