All About Magnesium

Hello everyone!

In your nutrition journey, you may hear discussion about magnesium. Have you ever wondered what magnesium does in your body? Do you or anyone you know take magnesium supplements? Has your doctor or medical professional recommend that you eat more foods high in magnesium and/or take magnesium supplements? Well, allow me to share some knowledge with you about magnesium here!

Magnesium is involved in numerous bodily functions (over 300 bodily functions to be exact!). Some of the functions magnesium plays a role in include keeping the bones strong, maintaining normal muscle and nerve function, keeping the immune system healthy, and regulating the heartbeat. Magnesium is required in the process of the body metabolizing carbohydrates and fats properly. It plays a vital role in DNA and RNA synthesis (the body’s genetic information). There are a plethora of other functions that requires magnesium that you can research if you desire.

So, you might be wondering how do I make sure I am getting enough magnesium, and how much magnesium should I consume per day? The Recommended Daily Allowance (RDA) of magnesium for an adult male ranges from 400-420 mg per day and for an adult female ranges from 310-360 mg per day. If you are a healthy individual with no underlying medical conditions that consumes a balanced diet, you most likely do not need a magnesium supplement. A doctor or medical professional may recommend a magnesium supplement if your current diet does not provide enough magnesium or if you have a medical condition that impedes magnesium absorption or requires consumption of extra magnesium. Be sure to talk with your doctor or medical professional before considering a magnesium supplement.

Fortunately, there are many foods that contain a good amount of magnesium. Green leafy vegetables, such as spinach and swiss chard contain a good amount of magnesium. Various nuts and seeds like cashews, pumpkin seeds, chia seeds, and almonds are full of magnesium. Some breakfast cereals and breads are fortified with magnesium. Fatty fish, such as salmon, is a good source of magnesium. Brown rice, white potatoes with the skin, and some beans also contain a decent amount of magnesium. Some meats contain a marginal amount of magnesium. As you can see, magnesium is found in a variety of foods. Usually the more processed a food is, the less magnesium it will contain unless if was fortified with magnesium.

Do you think you are consuming enough magnesium either through your diet or with supplements? What are some of your favorite foods that contain magnesium?