Magnesium is an important mineral one would think most of us have no issues obtaining in our food. But I guess that depends on what one eats or absorbs to a certain degree. So, what are a few of the benefits of magnesium and which foods have magnesium?
It’s important for the brain, muscles, bones, and cardiovascular health
It helps with sleep, anxiety, blood pressure, and blood sugar
It helps with bowel movements
It helps with thyroid health
It may help with headaches/migraines/moods
It helps with glucose and insulin metabolism
What are symptoms of low magnesium?
Muscle cramping
Sleep problems
Constipation
High blood pressure and irregular heartbeat
Weakness and fatigue
Mood changes, depression, and headaches
Problems with Potassium, vitamin D, or Calcium processing
Thyroid issues
What are some food sources of Magnesium?
Leafy greens such as spinach, swiss chard, kale, collards, and mustard greens (usually best cooked)
Grassfed Dairy such as yogurt
Peas, broccoli, cabbage, green beans, potatoes, and asparagus
Fruit such as bananas, avocado, figs, and raspberries
Nuts and seeds such as pumpkin, almonds, flaxseeds, sunflower seeds, brazil nuts, and cashews
Quinoa and amaranth
Avocados
Dark chocolate
Wild caught fish such as salmon, halibut, and mackerel
Beans such as black beans, chickpeas, and aduki beans
Brown rice and oats
Seaweed/Sea vegetables
The daily RDA is:
310mg for women between 19-30 years old
320mg for women 31+ years old
400mg for men between 19-30 years old
420mg for men 31+ years old
Currently, there is no single supplement that provides greater than 350mg per day
If you experience loose stools, then reducing the amount of magnesium is recommended
I think many of us start searching to learn about nutrients like magnesium when we find we have health issues or just don’t feel as well. We read somewhere it helps certain conditions, so we hope it is a miracle nutrient or supplement. It may be, but it is an essential mineral that we all need. Stress seems to zap magnesium levels quickly. Some medications deplete magnesium. We can take magnesium supplements, but many of us hope we can get it through food. We hear even organic food has less nutrients than years ago due to the soil conditions where much of our food is grown and that may be true. What to do?
I can’t say what you should do, but I try to eat as many vegetables each day as I can. Legumes (such as beans) can be added to salads, soups, or just on their own. Preparing dried beans is easier on the budget. I try to fit in a little of the other foods here and there as I can. I purchase as much of my food as possible from farmers at local markets whose farming methods I’ve learned about over time. Such as my Farmers Market order above (not really staged, but just quick sample photo of greens, sprouts, and microgreens). If or when I supplement with magnesium, I take a whole food supplement which usually has a lower amount of magnesium than a synthetic version. My thought is that my body will recognize this as a food, be able to utilize it better, and therefore need a lesser amount. That works for me!
Magnesium is water soluble (your kidneys flush excess out), but it may be good to check with your doctor before supplementing, especially if you take medications or have health conditions.