How Does Magnesium Help Your Body?

Magnesium is a mineral that is essential to the body for an abundance of reasons. It is involved in processes for muscle and nerve function, protein synthesis, energy production, blood sugar and blood pressure control, and digestive regulation. 

This important mineral plays a critical role in helping calcium and potassium with their ability to facilitate muscle contraction and maintain a healthy heart rhythm. Additionally, magnesium is vital for bone health, contributing to bone density and reducing the risk of osteoporosis. 

Magnesium also supports the immune system, helps maintain normal nerve and muscle function, and is necessary for over 300 biochemical reactions in the body. Without adequate magnesium, the body can suffer from a range of health issues, including muscle cramps, fatigue, and irregular heartbeats.

Understanding which foods contain magnesium is essential for maintaining optimal health. Incorporating magnesium-rich foods into your diet can help you meet your daily nutritional needs and improve your overall well-being.

Foods containing magnesium:

• Roasted pumpkin seeds: These seeds are not only a great source of magnesium but also provide essential fatty acids and antioxidants.
• Chia seeds: Packed with fiber, protein, and omega-3 fatty acids, chia seeds offer a significant magnesium boost.
• Almonds, cashews, and peanuts: These nuts are excellent sources of magnesium and also provide healthy fats and protein.
• Spinach: This leafy green is rich in magnesium, iron, and other vital nutrients.
• Soy milk: A great plant-based source of magnesium, soy milk is also high in protein.
• Black beans: These legumes are rich in magnesium, fiber, and protein, making them a nutritious addition to any meal.
• Potato with skin: Keeping the skin on your potatoes increases their magnesium content, along with other vitamins and minerals.
• Brown rice: Whole grains like brown rice are good sources of magnesium and provide sustained energy.
• Plain low-fat yogurt: Besides magnesium, yogurt offers calcium and probiotics for digestive health.
• Oatmeal: A hearty breakfast option that provides magnesium, fiber, and complex carbohydrates.
• Banana: This popular fruit is known for its potassium content, but it also offers a good amount of magnesium.
• Avocado: Rich in healthy fats, avocados are also a great source of magnesium and other essential nutrients.

Whether you’re sprinkling chia seeds on your yogurt, enjoying a handful of nuts, or adding spinach to your smoothie, there are plenty of delicious ways to boost your magnesium intake. 

So go ahead, explore these tasty options, and have fun nourishing your body with the essential mineral it craves.

In addition to magnesium-rich foods, several types of magnesium supplements are available, each with distinct benefits and uses. Understanding these types can help you choose the best supplement to meet your health needs.

Here is a breakdown of some common types of magnesium supplements and their specific uses:

1. Magnesium glycinate: Helps treat muscle soreness, stress, and sleep. It combines magnesium and glycine which is a non-essential amino acid. Glycine is what helps this form of magnesium aid in stress. Since magnesium is a helper for calcium, it has the ability to regulate calcium levels, which supports the formation of bone mineral density.

2. Magnesium citrate and oxide: Commonly used to treat constipation. It is typically found in laxatives as either magnesium citrate or magnesium oxide. Citrate can also help lower blood pressure by relaxing blood vessels, reducing the risk of type 2 diabetes with its role in blood glucose control, and preventing the intensity of migraines.

3. Magnesium chloride: Used to treat heartburn and constipation, but also has the ability to help the body detox.

4. Magnesium taurate: Great to control blood glucose and blood pressure levels. Taurate can also aid in heart health by preventing heart arrhythmias and heart attacks.

5. Magnesium L-threonate: Known as the “brain magnesium.” L-threonate reinforces memory and the brain’s function. It can also be beneficial for mental health disorders like depression.

Picking the right magnesium supplement can make a world of difference in boosting your health and energy levels! With so many options, you can tailor your choice to fit your goals and feel your best. 

Now that you know all about magnesium and the different forms it comes in, let’s explore the recommended daily intake based on age:

• Birth – 6 months: 30mg
• 7-12 months: 75mg
• 1-3 years old: 80mg
• 4-8 years old: 130mg
• 9-13 years old: 240mg
• 14-18 years old: 410mg M; 360mg F
• 19-30 years old: 400mg M; 310mg F
• 31-50 years old: 420mg M; 320mg F
• 51+ years old: 420mg M; 320 F

It’s important to note that these recommendations can vary based on individual health conditions and lifestyle factors. If you have specific health concerns or dietary restrictions, consult with your healthcare provider to determine the best magnesium intake for you.

Additionally, certain life stages, such as pregnancy and breastfeeding, may require different magnesium levels, so be sure to adjust your intake accordingly. 

Ensuring you get the right amount of magnesium is essential for maintaining overall health and well-being. Partnering with a registered dietitian enables you to make informed decisions about your nutrition and achieve lasting results. 

Dietitian Live offers a holistic approach to nutrition, ensuring you receive tailored advice that fits your unique goals. Sign up for your first session today at no cost to you!