Magnesium and Your Health

Magnesium and Your Health

nuts seeds magnesium

Are you getting enough magnesium?

According to the U.S. National Library of Medicine “magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. There is ongoing research into the role of magnesium in preventing and managing disorders such as high blood pressure, heart disease, and diabetes.”

How much Magnesium should you be getting every day?

The National Institutes of Health have provided this guideline for daily magnesium requirements:

Age                                   Male          Female         Pregnancy       Lactation

Birth to 6 months       30 mg*        30 mg*

7–12 months                75 mg*        75 mg*

1–3 years                     80 mg          80 mg

4–8 years                    130 mg        130 mg

9–13 years                  240 mg       240 mg

14–18 years                410 mg       360 mg           400 mg             360 mg

19–30 years              400 mg         310 mg          350 mg              310 mg

31–50 years              420 mg         320 mg          360 mg             320 mg

51+ years                   420 mg        320 mg

*Adequate Intake (AI)


Signs you may be deficient in magnesium

According to the Magnesium Nutritional Association, Magnesium deficiency triggers or contributes to the following 22 conditions:

  1. Anxiety and Panic attacks
  2. Asthma
  3. Blood clots
  4. Bowel disease induced by constipation
  5. Cystitis and bladder spasms
  6. Depression
  7. Diabetes
  8. Fatigue
  9. Heart disease
  10. Hypertension
  11. Hypoglycemia
  12. Insomnia
  13. Kidney stones
  14. Migraine headaches
  15. Musculoskeletal conditions- Fibrositis, fibromyalgia, muscle spasms, eye twitches, cramps and chronic neck and back pain
  16. Nerve problems- migraines, muscle contractions, gastrointestinal spasms, and calf, foot and toe cramps, vertigo and confusion
  17. Premenstrual Syndrome, dysmenorrhea, infertility, premature contractions, preeclampsia, and eclampsia in pregnancy.
  18. Osteoporosis
  19. Raynaud’s Syndrome
  20. Sudden infant death syndrome
  21. Tooth decay
  22. Toxicity

How can I get more Magnesium in my diet? Do I need to take a supplement?

It may seem that you should be able to get enough magnesium if you eat the right things. For example, leafy greens, nuts and seeds, beans and lentils, some whole grains and chocolate, all have higher levels of magnesium than other foods, but you would have to eat nothing but those foods all day to even come close to the recommended amounts of magnesium for a healthy adult. While this is not to say that you should not try to get as much magnesium as you can through your diet, you may want to add some magnesium supplements to your day, to assure you are getting enough.

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