Vitamins & Supplements

All About Magnesium

Magnesium is one of the minerals your body requires to function properly. It aids in hundreds of vital body functions which control the way your nerves and muscles function. It aids in keeping your bones healthy, your heart healthy and your blood sugar levels in a healthy range. It also plays a crucial part in your energy levels. Magnesium is found in numerous foods and drinks. However, if your doctor believes you require more, they may recommend adding supplements.

How Much Do You Need?

Adult women require around 300 milligrams of magnesium per day and 320 milligrams following the age of 30. Pregnant women require an extra 40 milligrams. Adult men younger than 31 require 400 milligrams, and the 420 milligrams for those who are older. Children require anything between 30 and 40 milligrams depending on their gender and age. Discuss with your pediatrician the amount of magnesium your child requires.

Are You Getting Enough?

Nearly half of Americans do not get enough magnesium in their diets. As time passes low levels of the mineral can set the stage for various ailments, including type 2 diabetes and high blood pressure and migraines. People who are older, alcoholics and people with Type 2 diabetes, or other digestive problems have a higher chance of being be deficient in magnesium, whether because their bodies are able to rid themselves of too much magnesium , or they do not take enough magnesium in the first place.

Can You Get Too Much?

If you’re in good health your kidneys will eliminate the magnesium from food sources. But, too much of it could cause nausea or cramps. It’s the same when you take laxatives or anti-inflammatory drugs that contain magnesium. In extremely high doses, the mineral could make you extremely sick.

Consult your physician regarding magnesium supplements, as certain conditions, like myasthenia gravis, may get worse if you use these pills.


 Strengthens Bones

The body uses magnesium to create new bone cells. Studies suggest that it could help protect against fractured bones, loss of bone as well as the bone disease osteoporosis. Research has shown that women suffering from osteoporosis are more likely to have less magnesium levels than women who do not.

Fights Inflammation

Inflammation is the immune system’s reaction to the possibility of injury. In the short-term it aids your body to fight off infections and heal wounds. However, if you experience constant inflammation it could lead to issues with your health, such as arthritis, heart disease, and diabetes. Magnesium can prevent that from occurring.

Protects the Heart

Magnesium aids in the pumping of your heart blood. A healthy level of this mineral could reduce the risk of having an irregular heartbeat, cardiovascular disease, or heart attack. Magnesium relaxes the walls your blood vessels and helps to lower blood pressure. It can also help increase your HDL or “good,” cholesterol levels.

Prevents Migraines

Experts believe that magnesium helps reduce or block pain-related neurochemicals. It also helps to prevent blood vessels from getting tighter. You are more likely to suffer migraines if your magnesium levels aren’t enough. Supplements can assist in keeping headaches at bay.

Lowers Odds of Diabetes

Magnesium assists in making a hormone known as insulin function correctly. Insulin helps keep your blood sugar levels steady. In one study, those who had the highest magnesium from their diets had a lower risk to contract it than people who had the lowest amount of magnesium.

Best food sources of magnesium

 Nuts and Seeds

Take a bite of cashews or almonds and you’ll receive around the equivalent of 80 mg magnesium. Other options include pecans, pumpkin seeds, nuts, sunflower seeds and flax. Sprinkle them on salads or add them to an assortment of trail mixes. In addition, you’ll get healthy fats, fiber and antioxidants.

Whole Grains

In terms of nutrition Whole grains are superior to white bread as well as other highly processed food items. They’re not only packed with tons of fiber, they’re also rich in magnesium. Whole wheat breads with two slices provide 45 milligrams worth of magnesium and a half cup of brown rice packs around 40 milligrams. Likewise, a one-half cup cooked oatmeal will give 30 milligrams.


Whatever way you dice, slice or crush it, it is a fantastic supply of magnesium. One cup of diced fruit has 44 milligrams. It also contains healthful fats, fiber and folate. Consider adding avocado in your salad, sandwich, or taco.

Dark Leafy Greens

There’s a reason more to consume your veggies. It’s possible to get around 150 milligrams per portion of spinach that has been cooked, as well as Swiss chard. Apart from those two favorites Other good sources of magnesium are dark leafy greens , such as collard greens as well as Kale. Additionally, they’re packed with potassium, calcium iron, vitamins C, A and K. All vegetables don’t need to be green. Okra is a good example. It is rich in magnesium.

Soy Products

Soy is an essential ingredient for vegetarians because of its protein from plants. It’s also a top performer when it comes to magnesium levels also. Soy milk in a cup is a good source of 60 milligrams while a half-cup serving of firm tofu contains around 50 milligrams. Also, check out tempeh. It is that is made of fermented soybean edamame, as well as soy yogurt


On a particular day, just 8% of Americans consume a portion of beans. That means the majority of Americans aren’t getting healthy source of magnesium. A cup of black beans contains 60 milligrams of magnesium, and kidney beans have 35 milligrams. Other legumes with magnesium content include white beans, chickpeas and lentils. From soups to salads beans are a great addition to virtually any meal. In addition, you’ll receive a dose of protein, fiber as well as zinc, and iron.

Interactions With Medicines

Consult your physician before you start taking a magnesium supplement. Make sure they are aware of the other supplements you are taking. Certain medications can cause the body’s ability to take in magnesium. Magnesium supplements can cause certain antibiotics and osteoporosis medications not function as they ought to.


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