Magnesium
What is magnesium? It is an essential micromineral that is involved in multiple biochemical reactions in the body such as:
- May reduce the risk of Type 2 diabetes and play a role in blood sugar control
- May help to lower blood pressure
- Affects nerve and muscle function, lessening muscle cramps, headaches and fatigue
- Improves calcium absorption for strong bone formation
- May improve sleep quality and reduce stress/anxiety
Symptoms of Too Little Magnesium (common):
- Muscle cramps
- Fatigue
- Irritability
- Insomnia
- Irregular heartbeat
- Long term deficiency – hypertension, migraines, type 2 diabetes
Groups at Risk of Deficiency:
- Poor dietary intake
- Gastrointestinal disorders
- Chronic alcohol use
- Diabetes
- Aging
Symptoms of Too Much Magnesium (usually from supplements):
- Diarrhea
- Nausea
- Low blood pressure
- High doses from laxatives or antacids may cause toxicity in those with kidney problems
Just Right (adults):
Recommended 320 to 420 milligrams/day
Medication Interactions
(consult your doctor)
- Bisphosphonates (osteoporosis)
- Antibiotics
- Diuretics
- Proton pump inhibitors (gastric ulcers)
Food Sources
Plant
- Leafy Greens
- Nuts and Seeds – pumpkin and chia seeds as well as almonds
- Whole Grains
- Legumes
- Avocados
- Dark Chocolate (70%+)
- Bananas
- Tofu
Cooking tip:
Pair magnesium rich foods with prebiotics and fermented foods, which improves mineral absorption.
Reference: Magnesium – Health Professional Fact Sheet