Key Highlights:
- Magnesium is important for overall health including energy production, bone health, muscle, nerve function, and heart health.
- Common symptoms of magnesium deficiency include fatigue, weakness, and cramping.
- Recommended daily intakes are different depending on age, lifestyle factors, and medical conditions.
- Magnesium-rich food sources include dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, fatty fish, bananas, and leafy greens.
- Magnesium absorption can be affected by phytic acids, interactions with other minerals, and dietary factors.
- Whole foods have advantages over supplements, providing nutrient synergy and lower risks of overdose.
- High magnesium beverages include mineral water, tea, and cocoa.
- Magnesium rich meal ideas include healthy breakfasts, lunches, dinners, and snacks.
- Too much magnesium can lead to side effects and drug interactions.
Introduction
Your body needs many vital nutrients to carry out physiological functions. One of these is magnesium. This mineral is critical to your health. It helps with energy production, maintaining strong bones, and ensuring muscles and nerves function correctly. It’s also good for your heart. But not everyone gets enough magnesium just from their diet. That could lead to deficiency. We’ve prepared a guide to help you steer clear of this common issue.
In this article, you’ll learn all about magnesium. We will learn about the functions of magnesium in the body. We will discuss the recommended daily requirements, the best sources of food rich in it, and what can affect how your body absorbs it. You’ll also learn about the risks of having too much or too little magnesium.
Did you know?
- Magnesium is essential for healthy muscles, nerves, bones, and blood sugar levels. source: healthdirect.gov.au
- Pumpkin seeds, chia seeds, and almonds are some of the foods with high magnesium content. source: healthdirect.gov.au
- Magnesium is involved in more than 300 enzyme systems in the body and is required for energy production and bone development. source: ods.od.nih.gov
- Magnesium supplementation may help reduce the risk of high blood pressure and type 2 diabetes. source: ods.od.nih.gov
- Green leafy vegetables, nuts, seeds, and whole grains are good dietary sources of magnesium. source: ods.od.nih.gov
The Role of Magnesium in the Human Body
Our bodies need magnesium. It plays a role in many of our body’s actions and tasks. The functions carried out by magnesium in the body are as follows.
- It helps in energy production.
- It helps in maintaining strong bones.
- It helps muscles and nerves function correctly.
- It is vital for heart health.
Energy production
Magnesium plays a big role in energy production in the human body. This process uses a molecule called adenosine triphosphate (ATP). ATP moves the energy needed for metabolism inside cells.
- Adenosine triphosphate (ATP) creation
Some people call ATP the “cash of energy.” Because it handles the energy requirements of cells. Magnesium helps create ATP. It binds with ATP to make magnesium-ATP structures. These complexes help carry out biochemical reactions. They also help let out energy as part of metabolism.
Bone health
Magnesium does play an important role in bone healthy. It aids the uptake of calcium. That in turn supports bone strength and shape.
Having enough magnesium in the body boosts the use and uptake of calcium by bones. This avoids bones from breaking down. It also lowers the chance of getting osteoporosis. Besides that, magnesium aids in activating vitamin D which is required for proper absorption of calcium.
Muscle and nerve function
The body needs magnesium for muscles and nerves to work normally. It helps reduce excess electric impulses in muscles and nerves.
- Muscle relaxation and contraction
Magnesium is a must for the function of nerves and muscles. It affects muscle contractions by acting as a natural block to calcium. This lets muscles relax after calcium stimulates them to contract. This method avoids muscle cramps, spasms, and tension often caused by a lack of magnesium.
Heart Health
Magnesium benefits overall heart health. It helps keep the heartbeat regular, avoids arrhythmias, and supports healthy blood pressure levels.
- Maintaining regular heartbeat
The body needs the right levels of magnesium to keep proper electric signals in the heart cells. This role helps control a normal heartbeat. It also avoids issues like irregular heart patterns, flutters, or even more serious cases like atrial fibrillation.
Recommended Daily Intake of Magnesium
To ensure the best health, there are set daily values for taking in magnesium. They are based on factors like age and gender. You also have to consider other factors like medical issues, lifestyle factors, and medications which might affect how much magnesium you need.
Daily Values for Different Age Groups
- Kids: 80 mg (for those aged 1–3), 130 mg (for those aged 4–8)
- Teens: 240 mg (for those aged 9–13), boys need 410 mg and girls need 360 mg (for ages 14–18)
- Adults: men need 400 mg and women need 310 mg (for those aged 19–30), men need 420 mg and women need 320 mg (for those aged 31 and above)
- Women who are pregnant: 350–400 mg (based on age)
Factors affecting magnesium requirements
Certain factors can influence a person’s requirement for magnesium. For instance, if you have a certain health problem, a habit, or you are taking a certain medication. These can either raise or lower your magnesium requirements.
Certain health problems such as diabetes, gut problems, issues with alcohol, or kidney disease can lead to a lower intake of magnesium. They may also cause the body to get rid of too much magnesium. This increases the need for magnesium.
Specific lifestyle factors like workouts and stress can change your magnesium requirements. High levels of physical activity or stress can use up more resources of magnesium.
Some types of medicine can lower levels of magnesium by interfering with its intake or causing too much of it to leave the body. Talk to your healthcare provider in such a case.
Also Read: Magnesium Rich Fruits: A Research-Based Guide to Healthier Choices
Top Magnesium-Rich Foods
You may ensure enough magnesium intake using a balanced diet. Several foods are a great source of magnesium. They provide an easy way to meet your daily intake requirements. The top foods rich in magnesium for you are as follows :
- Dark chocolate
- Avocados
- Nuts
- Legumes
- Tofu
- Seeds
- Whole grains
- Some fatty fish
- Bananas
- Leafy greens
1. Dark Chocolate
Not only is dark chocolate tasty, but it is also a rich source of magnesium. One 28-gm serving has about 65 mg of magnesium. That’s 15% of the DV.
Dark chocolate also holds other vital nutrients. Those are iron, copper, manganese, and prebiotic fiber. They help digestion and feed good gut bacteria.
- Tips on choosing the right dark chocolate
Pick dark chocolates that are at least 70% cocoa to get the most health benefits. Even higher percentages are better still.! But remember, don’t eat too much. Too much can lead to taking in too many calories.
2. Avocados
Avocados are a creamy, healthy fruit filled with heart-friendly fats, potassium, fiber, and required vitamins. One medium avocado has about 58 mg of magnesium. That’s 14% of the DV.
This flexible fruit is also a good source for monounsaturated fats, vitamin K, folate, and vitamin C.
- How to add avocados to your diet?
You can add avocados to a range of dishes. Enjoy them in salads, butter them over whole-grain toast, blend them into smoothies, or serve as a yummy guacamole dip.
3. Nuts
Nuts like almonds, cashews, and peanuts are very nutritious. They have a huge load of vital nutrients like fiber, protein, monounsaturated fat, and magnesium. For instance, one ounce (28 grams) of almonds has around 80 mg of magnesium. That equals 20% of the DV.
- Almonds, cashews, and peanuts
On top of providing magnesium, these nuts come with various other potential health benefits. Like improved sugar levels and cholesterol levels in the blood, lower inflammation, and improved heart health.
Even though nuts are very healthy, watch how much you eat. They are high in calories. The key is moderation to get the most out of their potential health benefits without consuming too much calories.
4. Legumes
Legumes form a nutrient-rich family of plants. They include lentils, beans, chickpeas, peas, and soybeans. High in magnesium, they also provide huge amounts of potassium, iron, and protein suitable for vegetarian diets.
- Black beans, soybeans, and edamame
A cooked black bean serving (172 g) contains 120 mg of magnesium. That equals 29% of the DV. Similarly, soybean products having soy milk or edamame are packed with magnesium and other needed nutrients.
Increasing your magnesium intake is easy with legumes. Thanks to their flexibility in the kitchen, add them to soups, salads, or stews. Or serve them as enticing dips. This way, you enhance your meals’ nutrient value.
5. Tofu
Tofu is a perfect substitute for meat because of its high protein content. A 100-g serving of tofu has 35 mg of magnesium. That makes up 8% of the DV.
Apart from magnesium, tofu is rich in calcium, iron, manganese, and selenium.
There are loads of tasty ways to add tofu to your diet. Try putting it into stir-fries, curries, salads, sandwiches, or even desserts. You will boost magnesium and enjoy the taste.
6. Seeds
Seeds like pumpkin, chia, and flax are very rich in nutrients and have high levels of magnesium. A 28-g serving of pumpkin seeds contains 168 mg of magnesium. That’s 40% of the DV.
- Pumpkin seeds, chia seeds, and flaxseeds
These seeds have other benefits for health. They are full of iron, monounsaturated fat, omega-3 fats, and antioxidants. Even more, they have lots of fiber for good digestion.
- Incorporating seeds into your diet
Adding seeds to your diet is simple. Sprinkle them over yogurt, oatmeal, salads, or smoothies. You can enjoy a crunch filled with magnesium.
7. Whole Grains
Whole grains such as wheat, oats, barley, quinoa, and brown rice are rich in many nutrients. These include magnesium. A cooked buckwheat portion of 168 g gives you 86 mg of magnesium. That’s 20% of the DV.
- Quinoa, whole wheat, and brown rice
Apart from magnesium, whole grains are filled with B vitamins, selenium, manganese, and fiber. Also, they are said to lower inflammation. That reduces the risk factors for heart disease.
- How to cook and serve whole grains?
Replace simple carbohydrates like white rice with more complex sources. You can use brown rice or quinoa. Enjoy these full grains in many dishes. This way, you boost your magnesium intake and improve your diet.
8. Some fatty fish
Fatty fish like salmon and mackerel not only taste great but also are very healthful. Many types of fish are high in magnesium. They also have omega-3 fatty acids, potassium, selenium, vitamin B, and valuable proteins.
A cooked salmon serving of 100 g provides 30 mg of magnesium or 8% of the DV. Eating fatty fish is also proposed to support heart health. That lowers the chance of chronic issues like heart disease.
- Fish consumption recommendations
The American Heart Association advises eating fish. Fatty types such as salmon and albacore tuna are preferred. Ideally, it is important to eat them twice per week at least. Try different fish recipes to widen your options for magnesium-rich meals.
9. Bananas
We know bananas for their high level of potassium. But they are also rich in magnesium. One large banana has 37 mg of magnesium. That adds up to 9% of the DV.
This popular fruit also gives other key nutrients. Like vitamin C, vitamin B6, manganese, and fiber.
- Different ways to eat bananas
You can enjoy bananas on their own or you can add them to many dishes. Blend them into smoothies. Slice them onto cereal or yogurt or make them a main part of baked goods like banana bread or pancakes.
10. Leafy Greens
Leafy greens are incredibly nutritious, and many types are filled with magnesium. Examples include spinach, kale, collard greens, turnip greens, and mustard greens. A cooked spinach serving of 180 g gives 158 mg of magnesium. That’s a great 37% of the DV.
- Spinach, kale, and collard greens
Besides magnesium, leafy greens offer many nutrients. These include iron, manganese, and key vitamins like vitamins A, C, and K.
- Cooking and serving suggestions
Prepare leafy greens in many ways. Steam or sauté them as a yummy side dish. Blend them into smoothies and sauces or toss them into salads for an extra touch of magnesium.
Magnesium in Beverages
Some drinks can also give your body some magnesium.
- Soy milk: One cup of soy milk gives you about 61 mg of magnesium. Soy milk is a good choice for people who can’t eat dairy or are vegan.
- Tap or mineral water: The amount of magnesium in tap or mineral water can vary a lot. Some bottled water can have a good amount of magnesium, while others do not .
- Juice: Some fruit juices, like orange juice, can have a bit of magnesium. One cup of orange juice with pulp can give you around 27 mg of magnesium.
- Certain types of tea, such as oolong, green, and black tea, can have magnesium in different amounts.
- Cocoa powder is high in magnesium. Choose high-quality, sugar-free cocoa powders when you prepare hot cocoa or add to recipes. This way you maintain a healthy level of magnesium without added sugars.
Magnesium Absorption and Interactions
Many factors can affect how well your body takes up magnesium. Knowing these may help you make the most of your magnesium intake. It also helps avoid a lack of it.
1. Phytic Acids
You can find phytic acid in seeds, nuts, beans, legumes, and grains. It can bind to magnesium in the gut, lowering its absorption. To fight phytic acid effects, aim to do the following.
- Soak, sprout, ferment, and cook plant foods.
- Eat foods rich in vitamin C with meals having phytic acid.
- Use vinegar in salad dressings and cooking to help improve mineral intake and offset phytic acid.
2. Interactions with Other Minerals
Some minerals can disrupt the intake of magnesium. Or they might compete for availability in the body. These interactions include the following.
- Calcium: An imbalance between magnesium and calcium can affect their intake and actions. Aim for balanced use of both minerals.
- Zinc: Taking zinc supplements at the same time as magnesium supplements might lower the intake of the latter. Separate their use to avoid issues.
- Iron: Taking lots of iron can lower magnesium intake. Handle your intake wisely and talk to your healthcare provider if needed.
3. Factors Affecting Magnesium Absorption
Other diet factors can affect how much magnesium the body can take in. These include the following.
- Fiber: While fiber is key for gut health, taking in lots can disrupt magnesium intake. Keep a balanced diet of fiber.
- Protein: The right protein intake may improve magnesium intake. While lowered intake of proteins can hinder it. Make sure you get an adequately balanced protein in your diet.
- Healthy fat: Eating healthy fats may foster magnesium intake, as they help intake of fat-soluble vitamins and minerals.
Magnesium Supplements vs. Whole Foods
While you can use magnesium supplements for quick remedy for lack of it, eating whole foods rich in magnesium has many other potential benefits. These are nutrient synergy and lower risk of overdose.
Pros and Cons of Supplements
- Supplements can raise magnesium levels fast for people with a deficiency.
- You can overdose on magnesium supplements. Misuse can cause diarrhea, nausea, stomach cramping, and even serious issues.
Pros and Cons of Whole Foods
- Whole foods give not only magnesium but also a range of other key nutrients.
- It’s much less likely to overdose on magnesium from food sources compared to supplements.
Magnesium-Forward Meal Ideas
Adding more foods rich in magnesium into your diet can be as easy as trying new recipes or changing up old ones. Here are some meal ideas to raise your magnesium consumption.
1. Healthy Breakfasts
- Smoothie recipes: Blend greens rich in magnesium like spinach or kale with nuts, seeds, and fruits. You’ll get a dense, healthful breakfast smoothie.
- Oatmeal with toppings rich in magnesium: Serve a comforting oatmeal bowl and top it with nuts, seeds, or sliced banana. That gives an added touch of magnesium.
2. Lunch and Dinner Recipes
- Spinach salads: Make a yummy spinach salad filled with ingredients rich in magnesium. Those include avocados, almonds, and chickpeas.
- Tofu stir-fries: Raise your magnesium intake with a colorful tofu stir-fry. Add vegetables, tofu, and whole grains like brown rice or quinoa.
3. Nutrient-dense Snacks
- Banana and nut butter: Pair a banana with almond or peanut butter for a yummy, magnesium-rich snack.
- Roasted seeds and nuts: Take care of your hunger with a homemade mix of roasted pumpkin seeds, cashews, and almonds. That’s a snack filled with magnesium for when you are on the move.
Risks of Too Much Magnesium
Even though magnesium is vital for health, too much of it can cause unwanted side effects or worse.
Side Effects
- Diarrhea: Too much magnesium, especially from supplements, may cause diarrhea.
- Stomach cramps: High intake of magnesium can lead to pain or discomfort in the stomach.
Interference with Medications
Certain drug interactions – Levels of magnesium that are too high might interfere with certain drugs. Such as diuretics, antibiotics, or prescription stomach relief medicines. Talk to your healthcare provider to avoid unwanted effects or unwelcome interactions.
Precautions and Symptoms of Overdose
Always take precautions when you increase your magnesium intake. If you feel weakness in your muscles, have trouble breathing, or have an irregular heartbeat, get medical help at once. These might be signs of a magnesium overdose, which needs immediate management.
Conclusion
Magnesium is essential for keeping overall health and looking after various body functions. It’s a key mineral in energy production, maintaining healthy bones, helping muscles and nerves function correctly, and taking care of heart health. By including foods rich in magnesium in your daily diet, you may ensure your body gets the amount it requires to stay healthy.
Also, making healthy lifestyle choices and considering factors affecting how your body takes in magnesium may help make the most of magnesium intake and avoid deficiency. Always talk to a health expert before adding any supplements to your meals.
Frequently Asked Questions (FAQs)
What food is highest in magnesium? Dark chocolate, avocados, nuts, and seeds are some examples of foods that are highest in magnesium.
How can I raise my magnesium levels quickly? To increase magnesium levels fast, eat a range of foods rich in magnesium. Those include leafy greens, nuts, seeds, legumes, whole grains, and some fatty fish. Also, avoid things that decrease how your body takes up magnesium.
What are symptoms of magnesium deficiency? Common signs of lack of magnesium include feeling tired, muscle cramps or weakness, and irregular heartbeat.
What drinks are high in magnesium? Mineral water, certain types of tea, and cocoa are drinks that provide changing amounts of magnesium.
Do you need to take magnesium supplements along with a magnesium-rich diet? Supplements might be needed for people at risk of lack of magnesium. Such as those with certain medical problems, taking certain drugs, or having certain lifestyle factors. But it’s very important to talk to a healthcare expert before you start taking magnesium supplements. They can tell you the right amount and form to take.
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Medically reviewed by Dr Rajeev Singh 
Last updated: Apr 26, 2024
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