Magnesium is an essential mineral that plays a critical role in many of the body’s functions but is often overlooked in daily diets. Found in a variety of foods, magnesium is vital for maintaining health and wellness. From supporting heart function to energy production, this article will explore the importance of magnesium, daily needs, and the best dietary sources to help meet these requirements.

What is magnesium and why is it important? Magnesium is involved in more than 300 biochemical reactions in the body. Some of its main roles include:

1. Energy production: Magnesium helps convert food into energy by activating adenosine triphosphate (ATP), the body’s main energy molecule.

2. Muscle and nerve function: Magnesium regulates muscle contractions and helps relax muscles after they contract. It’s crucial for normal nerve function, as it helps transmit signals between nerves and muscles, including the heart.

3. Bone health: About 60 percent of the body’s magnesium is stored in bones. It plays a role in bone formation and influences bone-building cells, promoting bone density.

4. Blood pressure regulation: Magnesium helps relax blood vessels and may reduce blood pressure, contributing to heart health. Higher magnesium intake has been linked to a lower risk of cardiovascular disease.

5. Blood sugar control: Magnesium assists in regulating insulin and blood sugar levels. Studies show that magnesium deficiency can increase the risk of type 2 diabetes.

6. Protein synthesis and DNA repair: Magnesium is required for creating proteins and repairing DNA, which are essential for cell growth and function.

How much magnesium do you need? The recommended dietary intake (RDI) for magnesium depends on age and gender. According to the National Institutes of Health (NIH), the recommended daily amounts are:

Many people don’t get enough magnesium through their diet. This can result from eating processed foods or may be due to health conditions that impair magnesium absorption.

Signs of magnesium deficiency

Magnesium deficiency, although uncommon in healthy individuals, can occur when intake is too low or the body fails to absorb it properly. Some signs include:

Severe deficiencies can lead to more serious problems, such as low calcium or potassium levels. If you think you may be deficient, it’s important to consult a healthcare provider before considering supplements.

Best dietary sources of magnesium

Magnesium is found in many foods, making it easy to include in a healthy diet. Plant-based foods like leafy greens, nuts, seeds, and legumes are particularly rich sources. Whole grains, fish, and some dairy products also provide magnesium. Including a variety of these foods in your diet ensures you meet your magnesium needs.

Too much magnesium?

It’s rare to consume too much magnesium from food alone because the kidneys filter out excess amounts. However, taking high doses of magnesium from supplements can cause digestive issues, such as diarrhea, nausea, and cramping. In extreme cases, excessive magnesium intake can lead to more serious issues like irregular heart rhythms or low blood pressure.

The tolerable upper intake level (UL) for magnesium supplements is 350 milligrams (mg) per day for adults. It’s best to consult a healthcare provider before starting supplements, especially if you’re taking other medications.

The bottom line

Magnesium is a crucial mineral involved in various vital functions, including energy production, muscle and nerve function, and bone health. Although magnesium deficiency is not common, many people may not get enough from their diet, which can affect long-term health.

By incorporating magnesium-rich foods such as nuts, seeds, leafy greens, beans, whole grains, and fish into your meals, you can easily meet your daily magnesium needs. If you’re concerned about magnesium deficiency or are experiencing symptoms like muscle cramps or fatigue, it’s best to consult with a healthcare provider to discuss whether dietary changes or supplements are necessary.

(Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com.)

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