What Foods Contain Magnesium?
What foods contain magnesium? How much do you need? Should you supplement? Every month I highlight a nutrient you should know about. This month we’re focusing on MAGNESIUM as a nutrient of concern…
Magnesium is an abundant mineral on earth and in your body. It’s involved in over 300 metabolic reactions! In fact, magnesium plays a role in the structure and function in your body.
What does magnesium do in your body?
Magnesium has HUNDREDS of roles in your body.
- Predominant role in energy production and utilization in your body, including digestion and nutrient utilization
- Essential in some steps in the process of synthesizing carbohydrates, fats, and proteins
- Structural role in bones, chromosomes, and cell membranes
- Necessary for muscle contraction, including your heart beat
- Used in the passing of nerve impulses
- Coordinate the constriction and relaxation of small blood vessels
- Involved in the release of some hormones (ie: parathyroid hormone from the parathyroid gland)
- Impacts wound healing
Where is magnesium found in the body?
Magnesium is predominantly in your bones and skeleton, but can also be found in muscle and soft tissue. It can be found in bodily secretions, including saliva, gastric secretions, bile, vaginal, seminal, and sweat.
How much magnesium do you need?
The RDA (Recommended Daily Allowance) for magnesium is 310-420 mg/day for females and males ages 14-50.
What foods contain magnesium?
Magnesium can be found in a wide variety of foods, however, most Americans do not consume the recommended amounts of magnesium.
- Nuts and seeds
- Whole grains, like whole wheat, brown rice, oats
- Beans
- Soy (edamame, tofu, soy milk)
- Avocado
- Chocolate
- Yogurt
Only about 20-30 percent of ingested magnesium is typically absorbed.
What recipes contain sources of magnesium?
Any food combination with the foods listed above contains magnesium.
Here are some of my favorites:
What are the health benefits of magnesium?
Magnesium has far-reaching health benefits from heart health to mental health. Here are just a few of the health benefits of this mineral:
Heart Health
- Magnesium plays a role in maintaining good blood pressure and heart rhythm.
- Studies show small to minimal impacts of supplementation improving blood pressure.
- As an essential mineral for your heart and nerve conduction, speak to your physician before supplementing with magnesium and choose to eat foods high in magnesium.
Type 2 Diabetes
- Magnesium plays a role in blood sugar management.
- Individuals with diets high in magnesium had a lower risk of type 2 diabetes.
- If resistant to insulin (as is the case in type 2 diabetes), low magnesium can make insulin resistance worse.
- It may be beneficial for individuals with type 2 diabetes to supplement with magnesium but *talk to your doctor before beginning a supplementation regimen!!*
Osteoporosis
- Magnesium has several roles in bone “homeostasis.”
- Several studies have found higher magnesium intake associated with better bone mineral density.
Mental Health
- Some studies show magnesium supplementation – on top of existing treatment – to help clinical depression.
- Magnesium is a natural muscle relaxer, which may help reduce stress, restlessness, and anxious feelings.
- Supplementing with magnesium may help reduce stress and feelings of anxiety. *Always check with your physician before starting supplementation!*
Do I need to supplement with magnesium?
A true magnesium deficiency is rare, but hard to assess because so much magnesium is stored in the bones or within cells.
Individuals with the following conditions are more at risk for magnesium deficiency:
- Prolonged diarrhea
- Malabsorption disorders, like Crohn’s disease, surgery that’s removed part of the intestines, or intestinal inflammation due to radiation
- Kidney disease
- Diabetes (insulin resistance by lead to magnesium deficiency)
- Chronic alcoholics
- Age
However, up to 2/3 of Americans may not consume the recommended amount of magnesium through food. As such, be sure to consume foods that contain magnesium to boost your intake (like these chocolate oats or creamy avocado pasta).
It’s always recommended that you speak with your physician or dietitian before beginning a supplement routine, as some supplements can interfere with medications and certain health conditions.
There are many different types of magnesium supplements – what’s the difference?
Magnesium citrate, magnesium oxide, magnesium chloride… these are all different forms of magnesium bound to a “cofactor.”
Here are three of the most popular types of magnesium supplements:
Magnesium Citrate
- One of the most common supplements and widely available in supplement form
- Thought to be better absorbed in intestines than other forms
- May be used to treat constipation due to natural laxative effects
- Also recommended as a calming agent, to reduce stress and anxiety
Magnesium Oxide
- Also known as “milk of magnesia” – often used to alleviate constipation
- Poorly absorbed by digestive tract, so not used to treat low magnesium or deficiency
Magnesium Glycinate
- Magnesium bound to the amino acid glycine
- Easily absorbed
- May have calming properties, such as reducing anxiety, depression, insomnia, but limited scientific evidence.
There are many other types of magnesium available, so reach out if you’re confused and have been instructed to supplement with magnesium.
And there you have it… a quick recap about the importance of magnesium in your diet, what foods contain magnesium, types of magnesium supplements, and if you should ask your doctor about it!
Questions? I’d love to hear from you!
XO