Magnesium is an essential mineral that plays a role in more than 300 processes in your body. However, many people don’t get enough of it.
Certain groups are at higher risk of magnesium deficiency. Older adults tend to have lower magnesium intake, while people with gastrointestinal conditions may struggle to absorb it properly.
There are plenty of simple ways to ensure you meet your daily magnesium needs.
Nuts and seeds are some of the best sources of magnesium. An ounce of roasted almonds contains 79 milligrams, or 19% of the Daily Value (DV). The same serving of roasted pumpkin seeds packs 156 milligrams, or 37% of the DV.
Nuts and seeds are also packed with healthy fats, protein, fiber, and essential vitamins and minerals.
You can enjoy nuts and seeds as a snack, sprinkle them on cereal, salads, and yogurt, or blend them into smoothies. They can also be added to baked goods, mixed into granola, or used as a crunchy topping for soups, grains, and roasted vegetables.
Taking a magnesium supplement can help boost your magnesium levels. Several magnesium supplements are available. Magnesium aspartate, citrate, chloride, and lactate are better absorbed than magnesium oxide and magnesium sulfate.
It’s always a good idea to consult your healthcare provider for personalized recommendations based on your specific health needs.
Fiber-rich foods such as whole grains provide magnesium, while refined grains are stripped of the nutrient-dense outer layers, lowering magnesium content. A 100-gram (3.5-ounce) serving of whole-wheat bread contains 76.6 milligrams of magnesium, while the same amount of white bread provides just 26.9 milligrams.
Choosing more whole grains, like barley, brown rice, oats, quinoa, wild rice, and whole-wheat bread, can help boost your magnesium intake.
While zinc is essential, taking high doses of zinc supplements should be avoided. Research suggests that daily supplemental zinc intake of more than 142 milligrams can reduce magnesium absorption and disrupt your body’s mineral balance.
Always consult a healthcare provider before starting new supplements to ensure they’re safe and appropriate for your needs.
Avocados are a great source of magnesium and other essential nutrients like fiber, healthy fats, folate, and potassium. A cup of sliced avocado provides 42.3 milligrams of magnesium, or 10% of the DV.
Enjoy avocados on toast, with eggs, in sandwiches or wraps, or as a topping for soups. You can also add them to smoothies, salads, or grain bowls, or mash them into guacamole.
Magnesium deficiency is common in people with alcohol dependence.
Excessive alcohol consumption can lead to kidney dysfunction, increasing magnesium loss through urine, as well as phosphate depletion and vitamin D deficiency. These factors lower magnesium levels, so reducing alcohol intake can help support magnesium status and overall health.
If you have alcohol dependence, seeking support from a healthcare provider or counselor can help you manage your condition and improve your overall health.
Legumes, such as beans, lentils, and peas, are rich in magnesium and other essential nutrients, like protein, folate, and iron.
One cup of canned black beans contains 84 milligrams of magnesium (20% of the DV), while a cup of cooked lentils provides 71.3 milligrams of magnesium (17% of the DV).
You can add legumes to your diet by incorporating them into soups, salads, stews, and wraps. Canned legumes are a convenient option for improving the magnesium content of your meals.
If you have insulin resistance or type 2 diabetes, you may experience magnesium loss alongside more frequent urination. This loss may occur due to higher sugar concentrations in the kidneys, which increase urine output.
By better managing your blood sugar levels through medication, diet, or lifestyle changes, you can help reduce magnesium loss, improve magnesium status, and lower the risk of diabetes-related complications.
The recommended magnesium intake varies by age and gender.
- Adults ages 19-30: The recommendation is 400 milligrams for men and 310 milligrams for women.
- Adults ages 31-50: Men should aim for 420 milligrams, while women should get 320 milligrams.
- Adults ages 51 and older: The recommendation is 420 milligrams for men and 320 milligrams for women.
People who are pregnant or lactating have increased magnesium needs.
Your body may show several signs and symptoms if you’re not getting enough magnesium.
Early signs of magnesium deficiency include fatigue, appetite loss, nausea, vomiting, and weakness. More serious symptoms may develop as the deficiency worsens, such as abnormal heart rhythms, muscle cramps, numbness, personality changes, seizures, and tingling.
In severe cases, magnesium deficiency can cause low calcium or potassium levels due to a disruption in the balance of minerals in the body.
Always consult a healthcare provider if you have concerns about magnesium levels or any other nutrient status.
Getting enough magnesium is crucial for your overall health.
You can meet your magnesium needs by eating magnesium-rich foods like nuts, seeds, legumes, and whole grains. Managing your blood sugar levels and moderating alcohol intake also helps.
If you notice signs of magnesium deficiency or have concerns about your intake, consult a healthcare provider for personalized advice.
