Activated charcoal, coconut oil and others have made the circuit around the health community as popular supplement tools, and the next big thing is magnesium. Like calcium and iron, magnesium plays an important role in maintaining your body’s functions — from strong muscles to a positive mood.
Magnesium is a vital electrolyte in the body that helps with migraines, depression and insomnia while keeping your bones, muscles, nerves, immune system and heart strong. It keeps over 300 of the body’s biochemical reactions going. Eating a balanced diet is the easiest way to get your nutritional fill of magnesium, but nearly half of the United States takes less than they need. And now, research has found that magnesium inadequacy could be linked to an even wider range of health issues than once thought, including anxiety, insomnia and obesity.
Your Chances of Having a Magnesium Deficiency
While many don’t get enough magnesium through diet, it’s rare to have the deficiency if you’re otherwise healthy. Your kidneys limit the amount of magnesium eliminated through urine, but diabetes, high blood pressure, alcoholism and taking certain medications can lead to magnesium deficiency.
The most common result of low magnesium is termed magnesium inadequacy. That means you take less than the daily recommendation but remain above the deficiency threshold. An adequate intake falls between 400 and 420 mg for men and 310 and 320 for women. When you enter your thirties, your body starts to need a little more.
What to Eat for More Magnesium
Supplementing with magnesium is one way to help your body get magnesium, but eating whole foods provides a more well-rounded approach. From pumpkin seeds to oatmeal, magnesium is found in many food sources. Try adding a few magnesium-rich foods into your diet to get your recommended daily amount.
Legumes
For more magnesium, eat a variety of legumes as a part of your diet. Lentils, peas, chickpeas and soybeans all possess a wealth of magnesium. Include them in salads, soups and dips.
Bananas
Bananas are one of the most affordable sources of magnesium — possessing 32 mg of magnesium. Make banana bread or fried bananas, or get a large portion of your magnesium in with a banana-loaded breakfast smoothie.
Leafy Greens
Leafy greens provide a wide variety of nutritional value for your body. Besides iron and calcium, leafy greens are also rich in magnesium. Eat them as a salad, side or in a casserole.
Pumpkin Seeds
Magnesium abounds in pumpkin seeds which also hold a high degree of protein and healthy fats to keep you feeling full longer. Include pumpkin seeds in homemade granola bars, spicy mole sauce or pumpkin butter to add nutritionally delicious flavor to your meals.
Oatmeal
Most people think of oatmeal as a source of healthy carbohydrates and fiber, but oatmeal has more going for it nutritionally than you know with 275 mg in a half cup of rolled oats. Add in various nuts and seeds for more magnesium. Many whole wheat products are also strong sources of magnesium.
Symptoms of Magnesium Inadequacy and Deficiency
Though magnesium deficiency is rare, the early signs may present as general fatigue, appetite loss and nausea. More advanced conditions reveal irregular heart rhythm, muscle spasms or cramping, insomnia, weakness, tremors and seizures. You may also experience anxiety and poor memory.
Since magnesium is an important electrolyte, you may have magnesium deficiency when you run low on it. Electrolytes support and maintain muscle contraction, regular heart rhythm and nerve conduction, and magnesium balances electrolytes like calcium, potassium and sodium. The next time you visit your doctor, ask for a blood test to see if you have an electrolyte deficiency. You can adjust your diet from there.
Magnesium is making rounds in the health community as more people learn about the important role it plays in everyday nutritional health. Consider increasing your intake of magnesium if you suffer from poor memory, anxiety, nausea, appetite loss or general fatigue as these may represent an electrolyte imbalance or magnesium inadequacy. If symptoms persist, make an appointment with your doctor to test for magnesium deficiency.
You don’t need to take a supplement to get in your daily count of magnesium. All you need to do is focus on the right foods and portions for adequate intake of the mineral. Including more seeds, legumes, bananas, leafy greens and whole grains in your diet will vastly uptick your magnesium count and support your whole health.
Kate is a health and political journalist. You can subscribe to her blog, So Well, So Woman, to read more of her work and receive a free subscriber gift! https://sowellsowoman.com/about/subscribe/