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Health Benefits of Magnesium

Find out all the health benefits magnesium has to offer from reduced headaches to more energy. 

We all hear about the importance of vitamin D, calcium, and omega-3s every day, but it’s not that often we hear about the body-boosting benefits of magnesium. That’s a shame because magnesium benefits are really wide-ranging. This mineral can help alleviate—or even prevent—many of the problems that many of us experience. 

Find out more about 19 magnesium benefits and how to fit more magnesium into your life. 

There’s a reason magnesium is called ‘essential.’ 

It might be hard to believe, but magnesium is responsible for over 300 biochemical reactions in the body, including brain and muscle function, according to Medline Plus. Ignore your body’s need for it and you’ll feel crummy; headaches, muscle aches, and overall fatigue are common indicators that you’re not getting enough magnesium in your life. 

You need more magnesium than you realize. 

According to the National Institutes of Health, people need quite a bit of magnesium every day to maintain proper levels. 

  • Adult females need 310-320 milligrams a day 
  • Pregnant and breastfeeding women need as much as 360 milligrams 
  • Men need the most: At least 400 milligrams a day to stay balanced 

Hard water is a good source of magnesium. 

Few of us drink hard water anymore, thanks to the water purification process. This process gives us clean water, but it takes out the natural minerals—namely magnesium and calcium—found in hard water. According to a report by the World Health Organization, native communities who consume hard water showed fewer problems with cardiovascular disease when compared to natives who moved into more urban settings. 

It’s best to get magnesium from food. 

You’ll reap the most magnesium benefits if you get it from whole foods rather than supplements. Foods high in fiber are great sources. Good magnesium-rich foods include: 

  • Dark leafy greens 
  • Nuts 
  • Seeds 
  • Fish 
  • Beans 
  • Avocados 
  • Bananas 

And don’t expect to get much from your favorite snack foods: the food processing techniques used by manufacturers take out most of the vitamins and minerals in foods, including magnesium. 

Pumpkin seeds and kelp are great sources of magnesium. 

Believe it or not, just a half cup of pumpkin seeds provides nearly 100 percent of your daily magnesium needs. Kelp, a type of seaweed, might not be the most common food on your menu, but one serving of the green stuff contains 780 mg of magnesium. Also, bananas are a great source of potassium, but one medium piece of the fruit also provides 15 grams of magnesium. 

Craving chocolate? You may need magnesium. 

We all love a delicious piece of chocolate now and then, but if you can’t get enough? Time to get some magnesium. According to a study by the University of Arizona Medical Center, chocolate lovers might be obsessed because their bodies are craving the body-boosting benefits of magnesium. Chocolate—especially dark chocolate—contains about 24 percent of your daily magnesium needs, making it a good (and yummy!) source. 

You may need to take a magnesium supplement. 

It might be best to get magnesium from food, but it’s not always possible. That’s where supplements come in, but not all are created equal. According to the National Institutes of Health, magnesium in aspartate, citrate, lactate, and chloride forms is better absorbed by the body than magnesium oxide and sulfate forms. 

It’s best to pair magnesium with calcium or vitamin D. 

Magnesium and calcium are best buddies because the magnesium helps draw calcium into the bones, keeping them strong. This helps prevent osteoporosis and some forms of arthritis. In addition, magnesium and vitamin D work well together. That said, there’s a school of thought that recommends taking magnesium separate from other vitamins because it’s usually taken in large doses. The best bet? Get a recommendation from your doctor. 

…But not with zinc. 

Zinc is another important nutrient, but it’s best not to take large doses with magnesium. According to a study in the Journal of the American College of Nutrition, high doses of zinc (over 142 milligrams a day) can throw off the balance of magnesium in the body and keep it from absorbing correctly. 

…And not with certain antibiotics. 

It seems odd since magnesium is essential for the body, but you shouldn’t take extra supplements if you’re on certain antibiotics. Antibiotics that contain aminoglycosides affect the muscles and, since magnesium affects the muscles, it might cause problems. Also, some antibiotics—like Quinolones—can affect how much magnesium the body can absorb. Magnesium can also bond to Tetracycline antibiotics, reducing the healing powers of the medication. 

It’ll help you sleep better. 

Feeling restless when you try to sleep? You probably need magnesium. Magnesium helps the function of the GABA receptors in the body and nervous system. GABA is the neurotransmitter that helps calm the body—without it, we stay tense and awake. This calming factor is why many opt to take magnesium supplements before bed for better sleep. 

Magnesium can help ease migraine pain. 

Migraines are one of the most confusing conditions in the world, but it’s believed that at least some of them—especially premenstrual migraines—are caused by low levels of magnesium. The reasons aren’t thoroughly understood, but it’s believed that magnesium helps relax muscles and the brain’s blood vessels. 

And helps beat belly fat. 

Can’t seem to lose belly fat? It might have something to do with your magnesium levels. Magnesium plays an important role in insulin function, allowing the body to effectively convert glucose into energy. If your magnesium levels are in check, you’ll reap a host of benefits including more energy and less belly fat. Count us in! 

It helps keep your heart strong. 

Heart disease is a huge killer of both men and women, but adequate magnesium has been shown to help keep it away. A study of people participating in the Honolulu Heart Program found that men who took more than 320 mg—less than the daily recommended intake—showed that only four out of 1,000 participants developed heart disease. On the other side, seven men out of 1,000 who look less than 320 milligrams developed heart disease. 

Caffeine is magnesium’s enemy. 

There are a million-and-one benefits to cutting out soda, but here’s another one: It can make you deficient in magnesium. The reason: Excessive caffeine makes it more difficult for the intestines to absorb magnesium. You can counteract that by consuming more magnesium, but at some point, you won’t be able to get enough to make up the difference. 

If you work out a lot, you need magnesium. 

Magnesium is important for athletes because of its heart health benefits, but it’s also shown to help the body rebuild adenosine triphosphate (ATP) that’s broken down during exercise. It also helps the body burn that energy more efficiently, lowering the amount of lactic acid that builds up post-exercise. Less lactic acid means less muscle soreness. In addition, the muscle-relaxing properties of magnesium also help soothe pain post-workout. 

It helps regulate your mood. 

Magnesium affects many neurological processes, including parts of the brain responsible for mood levels. According to the National Institutes of Health, the true connection between magnesium levels and depression isn’t totally understood, but a report in Magnesium in the Central Nervous System states that magnesium supplementation was as effective as the tricyclic antidepressant imipramine in treating major depression. 

It cuts down your risk of cancer. 

Magnesium, at its very core, helps prevent inflammation in the body. Inflammation is shown to be a leading cause of a number of diseases, including cancer. Cells low in magnesium are weaker, leading them to be more susceptible to other invaders. A meta-analysis in Magnesium Research found that low magnesium negatively affects the permeability of cells, which has been shown to initiate carcinogenesis (or the formation of cancer). 

Magnesium helps your bowel movements to be more regular. 

One of the more unknown magnesium benefits is that it’s often used as a stool softener because it helps draw water into waste, making it easier to pass through. Also, it’s effectiveness as a muscle relaxer makes it easier to, well, relax the muscles responsible for waste elimination. Relaxed colon muscles mean it’ll be easier to push things through. 

 

Best Foods to Eat for Magnesium

You’ll want to add more foods high in magnesium to your diet if you’re looking to boost muscle gains. 

We all know that our bodies need a steady supply of nutrients, but beyond the weight loss trifecta—fiber, protein and healthy fats—did you realize you needed to eat more foods high in magnesium? 

Why magnesium is an important nutrient in your diet. 

The frequently overlooked mineral, magnesium, helps with muscle contraction and relaxation. Magnesium is one of the common electrolytes along with sodium, potassium, and calcium. 

Magnesium is involved in over 300 reactions in the body including: 

  • Supporting the absorption and retention of other electrolytes 
  • Blood sugar regulation 
  • Cellular energy metabolism 
  • Muscle and nerve function 
  • Protein synthesis—which, in turn, increases lean muscle mass 
  • Immune system support 

How much magnesium do you need per day? 

The daily value of magnesium is 400 milligrams; however, this DV will change with the adoption of the new nutrition label on January 1, 2020. The updated magnesium DV will be 420 milligrams. 

For this article, we are using the 420-milligram number to calculate percent DV. 

Signs you’re not getting enough magnesium in your diet. 

Sixty-eight percent of Americans don’t meet the recommended levels of dietary magnesium. Inadequate magnesium intake is linked to numerous negative health outcomes including hypertension, cardiovascular disease, Alzheimer’s disease, and type II diabetes. 

Chances are, if your groceries come with a printed nutrition label—instead of coming from the ground—you’re lacking in this important nutrient. Ultra-processed foods that are commonplace in the typical American diet tend to be poor sources of magnesium, which reduces the amount available for your body to use. 

Health symptoms associated with low magnesium intake and magnesium deficiency, also known as “hypomagnesemia”, include: 

  • Feeling moody, stressed, depressed, or anxious 
  • Irritability and agitation 
  • Migraine headaches 
  • Fatigue, lethargy, and low energy 
  • Loss of appetite 
  • Weakness 

What are the best food sources of magnesium? 

“The amount of magnesium in food is dependent largely on the amount of nutrients in the soil in which the food is grown. “Typically, the greatest sources of magnesium include nuts and green leafy vegetables,” she adds. 

There are few foods that are considered “excellent” sources of magnesium, meaning one serving contains more than 20% DV of the nutrient. The best food sources of magnesium are: 

  • Pumpkin Seeds156 mg magnesium (37% DV) per 1 ounce, roasted 
  • Spinach157 mg magnesium (37% DV) per 1 cup, boiled 
  • Swiss Chard150 mg magnesium (36% DV) per 1 cup, boiled, chopped 
  • Brazil Nuts107 mg magnesium (25% DV) per 1 ounce 
  • Almond Butter89 mg magnesium (21% DV) per 2 tablespoons 
  • Cashew Butter83 mg magnesium (20% DV) per 2 tablespoons cashew butter 
  • Atlantic Mackerel82 mg magnesium (20% DV) per 3 ounces, cooked 

To round out your diet and ensure you’re getting enough of this essential nutrient, add more of these foods high in magnesium as well as the following good sources of magnesium into your meal plan now. 

Nuts High in Magnesium 

Almonds, cashews, and peanuts are healthy snacks that also happen to be foods with magnesium. They all contain between 10 and 20 percent of your daily value, making nuts a “good” source of magnesium. 

Whole nuts aren’t the only way you can get magnesium. The nut butter form of theses nuts high in magnesium is an equivalent and convenient source of the electrolyte. 

Almonds 

79 mg magnesium (19% DV) per 1 ounce, dry roasted 

89 mg magnesium (21% DV) per 2 tablespoons almond butter 

Almonds are snack time royalty, lavishly praised as one of the top healthy snacks — but are you eating them? They’re not only packed with vital nutrients like magnesium, but also contain a decent amount of healthy unsaturated fats. Due to its nutrient content, a small handful of almonds per day can help protect your heart, fight inflammation, support your immune system and could reduce your cancer risk. Not to mention, studies have also linked the consumption of nuts, like almonds, to weight loss. So get snackin‘! 

Cashews 

74 mg magnesium (18% DV) per 1 ounce, dry roasted 

83 mg magnesium (20% DV) per 2 tablespoons cashew butter 

These naturally sweet nuts boast a who’s who of vital minerals, including copper, phosphorus, manganese, zinc, iron, potassium, selenium and calcium—and that’s in addition to being one of the best foods high in magnesium. Necessary minerals like these help your body function at its optimal level. Like almonds, cashews are also a great source of healthy fats that will help you feel satisfied and lower your risk for heart disease. Just be sure to stick to a serving size (one ounce or about one small handful) — those healthy fats come with a high-calorie price tag. 

Peanuts 

50 mg magnesium (12% DV) per 1 ounce, dry roasted 

54 mg magnesium (13% DV) per 2 tablespoons peanut butter 

Good old peanuts are a worthy source of magnesium that are affordable and easy to find. Because not many of us snack on peanuts regularly, peanut butter might be your go-to preparation method to get in your magnesium dose. Spread a couple of tablespoons on a slice of whole-grain toast, add a spoonful to a smoothie, or blend a healthy portion with some soy sauce, Sriracha, rice wine vinegar, ginger, garlic, and a touch of sugar to use as a dressing on noodles or crisp lettuce. 

Vegetables High in Magnesium 

Most of the magnesium in vegetables comes from the soil in which they’re grown. Magnesium is a key element in chlorophyll (the pigment that gives plants their green color), which is why leafy greens are some of the best magnesium-rich foods. 

To get the most magnesium for your buck, make sure to cook your greens. This increases the amount of magnesium you get per serving by up to 6 times. In addition to leafy greens, other vegetables high in magnesium include potatoes, broccoli, and carrots. 

Spinach 

157 mg magnesium (37% DV) per 1 cup, boiled 

24 mg magnesium (6% DV) per 1 cup, raw 

Spinach has definitely earned some bragging rights when it comes to healthy foods. Aside from being a great source of magnesium, this leafy green boasts an impressive amount of vitamin K—more than most sources—a nutrient vital for blood clotting and bone health. Oh, and we mustn’t forget why Popeye loves this green so much—for the protein. On average, spinach contains about one gram of protein and only seven calories per cup raw and 5 grams of protein for 41 calories per boiled cup. 

Swiss Chard 

150 mg magnesium (36% DV) per 1 cup, boiled, chopped 

29 mg magnesium (7% DV) per 1 cup, raw 

Chard is the leafy green that’s as beautiful as its name is ugly; the big leaf with the vibrant red stem running through it packs plenty of magnesium, as well as antioxidants and other vitamins. These nutrients work together to promote healthy vision, boost immunity and even protect against cancer. It’s also a good source of fiber (like most greens), so it will help beef up your salad, not your waistline. 

Other vegetables besides leafy greens with good levels of magnesium include: 

  • Russet Potato52 mg magnesium (12% DV) per baked potato 
  • Broccoli33 mg magnesium (8% DV) per 1 cup, cooked 
  • Kale30 mg magnesium (7% DV) per 1 cup, boiled 

Seeds, Cereals, and Grains High in Magnesium 

When looking to consume grains and cereals as food sources of magnesium, it’s best to opt for less-processed versions. Refining grains removes the nutrient-rich germ and bran, which lowers the magnesium content substantially. However, some refined grains (like processed breakfast cereals) may be fortified with magnesium, so be sure to check the nutrition label. 

  • Pumpkin Seeds156 mg magnesium (37% DV) per 1 ounce, roasted
    Pumpkin seeds are by far one of the best food sources of magnesium. Add these on top of salads, throw into trail mixes, top your yogurt, toss into homemade granola, or add to smoothies. 
  • Amaranth80 mg magnesium (19% DV) per 1/2 cup, cooked 
  • Shredded Wheat Cereal65 mg magnesium (15% DV) per 1 cup 
  • Oatmeal63 mg magnesium (15% DV) per 1 cup 
  • Quinoa59 mg magnesium (14% DV) per 1/2 cup, cooked 
  • Flaxseed55 mg magnesium (13% DV) per 2 tbsp, ground 
  • Whole Wheat Bread48 mg magnesium (11% DV) per 2 slices 
  • Brown Rice43 mg magnesium (10% DV) per 1/2 cup, cooked 

Fruits High in Magnesium 

Like with vegetables, fruits get their magnesium from the soil in which they’re grown. If you’re looking to increase your magnesium intake, fruits can help you get there but don’t rely on them as your main source of the mineral. 

  • Banana32 mg magnesium (8% DV) per 1 medium banana 
  • Avocado29 mg magnesium (7% DV) per 1/2 avocado 

Fish, Meat & Dairy Products High in Magnesium 

Animal products—beef, chicken, and fish—are all low sources of magnesium. Low magnesium concentrations are found in some dairy products. The following are the best sources of animal-based magnesium. 

  • Atlantic Mackerel82 mg magnesium (20% DV) per 3 ounces, cooked
    Mackerel is the only item in this section that is considered to be an excellent source of magnesium, containing 20% of your daily value. This white fish is best cooked in parchment paper with butter, lemon, white wine, and a medley of veggies. 
  • Chicken Breast35 mg magnesium (8% DV) per 1 cup 
  • 2% Milk27 mg magnesium (6% DV) per 1 cup 
  • Farmed Atlantic Salmon26 mg magnesium (6% DV) per 3 ounces, cooked 
  • Halibut: 24 mg magnesium (6% DV) per 3 ounces, cooked 
  • Low-fat Yogurt22 mg magnesium (5% DV) per 7 ounces 
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