Leena Watts
Magnesium is an essential mineral that most people don't get enough of. It is crucial for healthy muscles, nerves, bones, metabolism, and heart health. A deficiency in magnesium can lead to an increased risk of health issues such as heart attack, stroke, diabetes, and osteoporosis. Fortunately, there are many magnesium-rich foods that can help boost your intake, including leafy greens, nuts, seeds, legumes, whole grains, dairy, fruits, and vegetables. In addition to a healthy diet, magnesium supplements can also help support general health and well-being, but it is important to consult a doctor before taking any new supplements.
| Characteristics | Values |
|---|---|
| Magnesium is essential for | Bones, metabolism, heart health, muscles, nerves, and blood sugar levels |
| Magnesium-rich foods | Dark leafy greens, spinach, legumes, nuts, seeds, whole grains, dairy, fruits, veggies, avocados, tofu, beans, fish, chocolate, quinoa, almonds, cashews, Brazil nuts, lentils, chickpeas, peas, soybeans, milk, yogurt, collard greens, and Swiss chard |
| Benefits of magnesium-rich foods | May help lower the risk of type 2 diabetes, may reduce asthmatic spasms, may help with migraines, may increase bone mineral density in women after menopause, may reduce inflammation, may improve cholesterol levels, may increase feelings of fullness after meals, may help protect your cells from damage, and may reduce cancer risk |
| Magnesium supplements | Can be taken if you can't get enough magnesium in your diet, but consult a doctor, nutritionist, or dietitian before taking them as they can interfere with other medications |
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What You'll Learn
Magnesium-rich foods: nuts, seeds, legumes, whole grains, and dairy
Magnesium is an important mineral that most people don't get enough of. It is naturally present in many foods, and you should aim to consume between 310 and 420 milligrams (mg) of magnesium per day, depending on your age and sex.
Nuts
Nuts that are particularly high in magnesium include almonds, cashews, and Brazil nuts. A 1-ounce (28-gram) serving of cashews contains 83 mg of magnesium. Brazil nuts are also an excellent source of selenium, providing nearly 175% of the daily value (DV) in just one nut.
Seeds
Many seed varieties are rich in magnesium, including flax, pumpkin, and chia seeds. Pumpkin seeds are a great choice, with 168 mg of magnesium in a 1-ounce (28-gram) serving, amounting to 40% of the DV. In addition to magnesium, seeds offer other essential nutrients such as iron, monounsaturated fat, and omega-3 fatty acids.
Legumes
Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas, and soybeans. A 1-cup (172-gram) serving of cooked black beans provides 120 mg of magnesium. Legumes are also a good source of fiber and have a low glycemic index, which may help lower cholesterol levels. Tofu, a popular legume among vegetarians, offers 35 mg of magnesium per 3.5-ounce (100-gram) serving.
Whole Grains
Whole grains, such as wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa, are excellent sources of magnesium. A 1-cup (168-gram) serving of cooked buckwheat provides 86 mg of magnesium. Incorporating whole grains into your diet can help reduce inflammation and decrease risk factors for heart disease.
Dairy
Dairy products like cottage cheese and yogurt are good sources of magnesium.
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Magnesium supplements: when and how much to take
Magnesium is a vital mineral that supports heart, muscle, bone, and overall health. While a balanced diet usually supplies all the magnesium a person needs, you may need to take a supplement if you have lost magnesium due to illness or treatment with certain medications. Magnesium deficiency can lead to irritability, muscle weakness, and irregular heartbeat.
If you think you are magnesium deficient, it is a good idea to talk to a doctor, nutritionist, or dietitian. They may recommend a magnesium supplement, but it is important not to take too much. The National Academy of Medicine recommends not exceeding 350 mg of supplemental magnesium per day, and only exceeding this amount under medical supervision. Taking too much magnesium can cause diarrhea, nausea, abdominal cramps, low blood pressure, fatigue, and even heart attacks in extreme cases.
Magnesium supplements should be taken with meals, as taking them on an empty stomach may cause diarrhea. The standard dose for magnesium citrate is 240 ml per day, which can be mixed with water and taken orally. For magnesium oxide and magnesium hydroxide, the recommended dose depends on the product, so always follow the dosage instructions.
Magnesium supplements may also interact with some medications, including antibiotics and diuretics. People with diabetes, intestinal disease, heart disease, or kidney disease should consult their healthcare provider before taking magnesium supplements.
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Magnesium and bone health: reducing risk of osteoporosis
Magnesium is an essential mineral that plays a critical role in bone health and development. Approximately 50-60% of the magnesium in our bodies is found in the bones, and a deficiency in this mineral can lead to a higher risk of osteoporosis.
Osteoporosis is a disease characterised by a significant deterioration of bone microstructure and bone loss. Studies have shown that women with osteoporosis tend to have lower magnesium levels than those without. Additionally, low serum magnesium levels have been linked to osteoporosis of the spine.
Maintaining healthy magnesium levels can help support bone health and reduce the risk of osteoporosis. This can be achieved through dietary means or, if necessary, through supplements. Consuming a variety of magnesium-rich foods is ideal, as they provide other vitamins and minerals that work together to support overall health.
Magnesium-rich foods include nuts and seeds, legumes, whole grains, dairy, fruits, and vegetables. Leafy greens, such as spinach, are excellent sources of magnesium. Additionally, one cup of cooked brown rice contains 86 mg of magnesium. For those who may struggle to meet their magnesium needs through diet alone, supplements can be an option, with forms such as citrate, carbonate, and oxide appearing to support bone mineral density and reduce fracture risk. However, it is always best to consult a healthcare professional before taking any supplements.
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Magnesium and diabetes: lowering risk of type 2 diabetes
Magnesium is an essential mineral that most people don't get enough of. It is vital for bones, metabolism, and heart health. Research has shown that type 2 diabetes is less common in people whose diets are rich in magnesium. Maintaining adequate magnesium levels may reduce the risk of developing insulin resistance and type 2 diabetes.
Insulin resistance occurs when the body produces insulin, but cells are unable to respond to it effectively. People with insulin resistance lose excess magnesium in their urine, contributing to lower levels of this nutrient. A 2023 research review found that people with type 2 diabetes are more likely to have low magnesium levels than those with type 1 diabetes. Additionally, a 2020 review of 41 studies revealed that the population with the highest magnesium intake had a 22% lower risk of type 2 diabetes than those with the lowest intake.
While the evidence is unclear on whether magnesium supplementation can help regulate blood glucose in people who already have type 2 diabetes, some studies have shown promising results. For example, a pooled analysis of 24 randomized controlled trials found that magnesium supplementation had beneficial effects on serum glucose, lipids, and pressure controls. Subgroup analyses revealed that magnesium administration in patients with hypomagnesemia or for a duration of at least 90 days exhibited a stronger effect on decreasing fasting plasma glucose (FPG).
To increase magnesium in your diet, aim to include a variety of magnesium-rich foods such as leafy greens (e.g., spinach), nuts and seeds (e.g., almonds, cashews, Brazil nuts), legumes (e.g., lentils, beans, chickpeas), whole grains, dairy, fruits, and vegetables. Additionally, consider drinking tap, mineral, or bottled water, as these can also be good sources of magnesium. If you are concerned about your magnesium levels or considering supplementation, it is important to consult with a healthcare professional.
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Magnesium and migraines: potential benefits and limitations
Magnesium is an essential mineral that our bodies need to function properly. It can be found naturally in many foods and in the human body. However, it is estimated that many people don't get enough magnesium through their diets.
Some people who get migraines have low levels of magnesium. While scientists aren’t certain whether magnesium supplements stifle migraines, there is enough evidence to suggest that this inexpensive treatment might be worth a try. Research has shown that people with migraines often have lower levels of magnesium than those without them. This may be due to decreased absorption of magnesium in food, a genetic tendency to low brain magnesium, or excreting it from the body to a greater degree than non-migraineurs.
Magnesium oxide is frequently used to prevent migraines and can be taken in pill form, with a general recommended dosage of about 400 to 600 milligrams a day. It can also be administered intravenously as magnesium sulfate. It is believed that magnesium may prevent the wave of brain signalling, called cortical spreading depression, which produces the visual and sensory changes in the common forms of aura. It may also prevent the narrowing of brain blood vessels caused by the neurotransmitter serotonin.
However, it is important to note that taking too much magnesium can cause diarrhea, nausea, abdominal cramps, irregular heartbeat, and even heart attacks. Therefore, it is always a good idea to check with your doctor before taking any supplements.
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Frequently asked questions
If you have risk factors for deficiency or symptoms of inadequate magnesium, talk to your doctor. Some symptoms of low magnesium (hypomagnesemia) include nausea and vomiting, weakness, lower appetite, muscle cramps, and numbness. According to dietary surveys, many American adults don't get the magnesium they need, with nearly half consuming less than the estimated average requirement.
Magnesium is found naturally in many different foods. It is a mineral that plays a big role in making your body work properly. Some good sources of magnesium include whole grains, nuts, seeds, legumes, dairy, fruits, and vegetables.
Getting enough magnesium in your diet is associated with better bone health, lower blood pressure, and a reduced risk of heart disease and stroke. Type 2 diabetes is also less common in people whose diets are rich in magnesium.
