5 Health Benefits of Magnesium (and the Best Foods to Get More)
Many Americans fall short on magnesium. Here are five benefits, how much you need, seven magnesium-rich foods, and what to know before taking a supplement.
If you have ever reached for a handful of almonds, a square of dark chocolate, or a bowl of spinach and felt a little better afterward, you may have been getting a mineral your body quietly depends on. Magnesium helps power more than 300 chemical reactions in the body, from turning food into energy to keeping your nerves, muscles, and heartbeat steady. Yet according to the National Institutes of Health, a large share of American adults take in less magnesium than they need from food. Here are five benefits worth knowing about, how much you need, and the everyday foods that can close the gap.
How Much Magnesium Do You Need?
The recommended daily amount for adults is about 400 to 420 milligrams for men and 310 to 320 milligrams for women, with slightly higher needs during pregnancy. Most people who eat plenty of vegetables, beans, nuts, and whole grains come close without trying. True deficiency is uncommon in healthy people, but many Americans fall short because the standard diet is heavy in processed foods that have lost much of their magnesium. Those suboptimal intakes are why the mineral gets so much attention.
5 Health Benefits of Magnesium
1) It supports strong bones. About 60% of your body's magnesium is stored in your bones, and it works alongside calcium and vitamin D to build and maintain them. Research has linked higher magnesium intake to a lower risk of fractures, although scientists are still working out how much of that is cause and how much is simply a sign of a healthy diet.
2) It helps your heart. Magnesium helps maintain a regular heartbeat and healthy blood pressure, and it plays a role in how blood vessels relax. Diets rich in magnesium, such as those heavy in vegetables, legumes, and whole grains, are consistently linked with better heart health.
3) It may ease stress and help you sleep. Magnesium helps regulate the nervous system. One systematic review found that supplements may help people with mild anxiety, though the studies were small and the evidence is limited. Many people also reach for magnesium at night as part of a wind-down routine, and it pairs well with calming habits like the herbal tea we covered in our post on valerian root tea.
4) It may help with migraines. People who get migraines tend to have lower magnesium levels, and some studies suggest that supplements can reduce how often they strike. The results vary, so it is a conversation to have with your doctor.
5) It supports healthy blood sugar. Magnesium helps your cells respond to insulin. Studies have linked higher intakes to a lower risk of type 2 diabetes, and low levels are common in people who have the condition. Eating magnesium-rich whole foods is a smart part of a blood-sugar-friendly diet.
7 Magnesium-Rich Foods
You can get most of what you need from the grocery store. These are about how much magnesium each serving provides, based on figures from the National Institutes of Health:
Other good sources of magnesium include avocado, whole grains, peanuts, and fish. A handful of pumpkin seeds on a salad or a spoonful of chia in oatmeal goes a long way, and beans and nuts are among the cheapest nutrition you can buy.
What Can Lower Your Magnesium?
Some medications can reduce how much magnesium the body holds on to, including certain diuretics, proton pump inhibitors, and some antibiotics. Digestive conditions such as Crohn's disease and celiac disease can make it harder to absorb, and type 2 diabetes can increase how much you lose. If you take any of these medications or have one of these conditions, ask your doctor whether your magnesium is worth checking.
Should You Take a Magnesium Supplement?
If your diet falls short, a supplement can help fill the gap, but food is the best first step. Supplements come in several forms, including magnesium citrate, glycinate, and oxide, which the body absorbs to different degrees. Keep these points in mind:
- The upper limit is 350 mg a dayfor magnesium from supplements in adults. Higher amounts can cause diarrhea, nausea, and cramping. The limit does not apply to magnesium from food.
- Medications can interactMagnesium can interact with some antibiotics and other medications, so talk with your doctor or pharmacist before starting.
- Kidney problemsIf you have kidney problems, check with your doctor first.
Start With Your Plate
Magnesium is one of the most useful minerals in your diet, and the best way to get it is also the tastiest and most affordable: seeds, nuts, beans, leafy greens, and a little dark chocolate. Start with a few of the foods above, and consider a supplement only if you and your doctor decide you need one.