She Strengthens

Unlock the Power of Magnesium: The Multitasking Mineral

Magnesium is the ultimate unsung hero of the nutrient world. It’s essential for muscle contraction, neurotransmitter release, energy production, nerve function, bone development, and so much more. Despite its importance, many of us don’t get enough magnesium in our diets. In fact, it’s estimated that 45% of Americans are deficient in this vital mineral.

Top Food Sources of Magnesium

Fortunately, incorporating magnesium-rich foods into your diet can help bridge the gap. Here are some of the top sources of magnesium:

Leafy Greens

• Spinach: 37% of the Daily Value (DV) per cooked cup
• Swiss chard: 36% of the DV per cooked cup
• Beet greens: 23% of the DV per cooked cup

Other Vegetables

• Broccoli raab: 28% of the DV per cooked bunch
• Acorn squash: 21% of the DV per cooked cup
• Baked potato: 11% of the DV per medium potato

Beans and Lentils

• Black beans: 29% of the DV per cooked cup
• Navy beans: 23% of the DV per cooked cup
• Lentils: 17% of the DV per cooked cup

Cocoa Products

• Cacao nibs: 11% of the DV per 14-gram serving
• Dark chocolate: 6% of the DV per 2.6-ounce bar
• Cocoa powder: 6% of the DV per 2 tablespoon serving

Nuts and Seeds

• Cashews: 20% of the DV per 1-ounce serving
• Pumpkin seeds: 19% of the DV per 1-ounce serving
• Almonds: 18% of the DV per 1-ounce serving

Fruits

• Avocados: 9% of the DV per avocado
• Bananas: 8% of the DV per banana
• Raspberries: 6% of the DV per cup

Grains

• Buckwheat: 94% of the DV per cooked cup
• Quinoa: 28% of the DV per cooked cup
• Brown rice: 14% of the DV per cooked cup

Seafood

• Salmon: 19% of the DV per medium fillet
• Scallops: 19% of the DV per 3 ounces
• Halibut: 12% of the DV per half fillet

Dairy Foods

• Plain low-fat yogurt: 10% of the DV per cup
• Kefir: 7% of the DV per cup
• 2% milk: 7% of the DV per cup

Risk Factors for Low Magnesium

Certain factors can increase your risk of developing low magnesium levels, including:

• Alcohol dependence
• Age-related changes in stomach acid
• Certain medications (like antacids)
• Supplementing with calcium or following a high-calcium, low-magnesium diet
• Bariatric surgery
• Medical conditions like celiac disease, kidney disease, heart failure, hyperthyroidism, cancer, diabetes, and IBD
• Chronic stress
• Prolonged diarrhea
• Dialysis treatment
• Low selenium and/or low salt intake
• Pregnancy and prolonged breastfeeding
• Chronic strenuous exercise
• Vitamin B6 and/or vitamin D deficiency

What Happens if You’re Not Getting Enough Magnesium?

Magnesium deficiency can be difficult to diagnose, but it can lead to a range of symptoms, including:

• Anxiety
• Muscle cramps
• Confusion
• Impaired coordination
• Muscle weakness
• Irritability
• Sensitivity to light
• Ringing in the ears
• Vertigo

If left unchecked, magnesium deficiency can increase your risk of developing conditions like heart disease, type 2 diabetes, osteoporosis, and more.

Can You Get Too Much Magnesium?

While it’s possible to overdo it with magnesium, it’s generally difficult to get too much from dietary sources. However, individuals with kidney issues may be at risk of developing magnesium toxicity, which can lead to symptoms like low blood pressure, nausea, vomiting, and irregular heartbeat.

Who May Benefit from Magnesium Supplements?

Certain groups may benefit from supplemental magnesium, including:

• People with diabetes
• Those who experience frequent headaches
• Individuals with high blood pressure
• Those with depression and/or anxiety
• Pregnant and breastfeeding women
• Individuals with conditions that impact magnesium absorption
• Those who take medications that increase the risk of magnesium deficiency
• Athletes under chronic stress

If you’re considering taking a magnesium supplement, consult with a healthcare professional to determine the best form and dose for your specific needs.