The Importance of Magnesium
WHY YOU NEED MAGNESIUM (excerpted from Livestrong.com August 25, 2020)
The mineral is involved in hundreds (yes, hundreds) of enzymatic reactions in the body, making it a key player in carrying out critical functions like blood sugar control and muscle and nerve function, among others.
Magnesium is one of the most commonly occurring minerals in our bodies, so it is not surprising that it plays many critical roles. “Magnesium is a mineral that is part of the bone-building team, along with calcium and vitamin D,” says Frances Largeman-Roth, RDN. “It’s also essential for keeping the heart healthy, as it’s needed for muscle contraction and relaxation.”
“Magnesium is necessary for activating ATP (or adenosine triphosphate), which is the main source of energy in the body,” Largeman-Roth notes. “It’s also involved in the sleep-wake cycle.”
Despite how important magnesium is, it’s considered one of the shortfall nutrients, meaning that many U.S. adults don’t consume enough of it, per the 2015-2020 Dietary Guidelines for Americans. In other words, most of us would do well to up our magnesium intake from healthy whole foods.
How Much Magnesium is Needed Per Day according to NIH:
Men (over 31 yrs of age) – 420mg Women (over 31)) – 320 mg
Magnesium Foods – Some of the top sources of Magnesium are:
Almonds: 80 mg, in 1 ounce
Spinach: 78 mg, in ½ cup (boiled)
Cashews: 74 mg, in 1 ounce
Soy milk: 61 mg, in 1 cupBlack beans: 60 mg, in ½ cup (cooked)
Edamame: 50 mg, in ½ cup (cooked)
Peanut butter: 49 mg, in 2 tablespoons
Baked potato with skin: 43 mg
The Benefits of Magnesium
1. It Helps Keep Bones Strong – About 50 to 60 percent of the magnesium in the body is stored in the bones. Much like calcium, magnesium helps maintain bone mineral density, bolstering the bones’ structure and strength, per the NIH. It’s not all that surprising, then, that magnesium deficiency has been linked to a greater risk of osteoporosis
2. It Helps Promote Healthy Blood Pressure – Magnesium may possess anti-hypertensive, or blood pressure-lowering, effects thanks to its ability to relax blood vessels. What’s more, research suggests magnesium supplementation may be a beneficial intervention for those with high blood pressure.
3. It’s Linked to Maintaining Blood Sugar Control -Magnesium plays a role in reactions in the body that regulate insulin secretion and sensitivity and, in turn, affect blood sugar balance.
Additionally, higher dietary magnesium intake has been associated with a lower risk of type 2 diabetes and 25 to 38 percent of individuals with type 2 diabetes have been shown to possess hypomagnesemia, or low magnesium levels in the blood, per a September 2013 PLOS One study.
What You Need to Know About Magnesium Deficiency – Low magnesium levels may increase one’s risk of a variety of conditions, including migraines, type 2 diabetes, cardiovascular disease and Alzheimer’s disease, among others, according to a September 2015 review in the journal Nutrients.
Here’s why that’s problematic: “The National Health and Nutrition Examination Survey found that nearly 45 percent of Americans don’t get enough magnesium in their diets,” says Largeman-Roth.
That means nearly half the population is missing out on the critical nutrient — and potentially upping their risk of chronic disease as a result.
Magnesium deficiency, according to the NIH, may lead to:
High blood pressure
Decreased insulin sensitivity and glycemic control Loss of appetite
Fatigue
WeaknessMuscle cramps
Heart rhythm abnormalities
Seizures
Additional electrolyte disruptions (low calcium, low potassium)
What Happens if You Get Too Much Magnesium? – “In healthy people, there is no risk of taking in too much magnesium from food because any excess is excreted by our kidneys through the urine,” says Largeman-Roth.
“However, high doses of magnesium from supplements or medications (like laxatives) can cause diarrhea and other problems.” For adults 19 years and older, the tolerable upper intake level (UL) for supplemental magnesium is 350 milligrams per day (so be sure your supplement doesn’t contain more than this, if you’re taking one).
