Too often overlooked, magnesium is an essential micronutrient that plays a role in all kinds of bodily systems. If you’re not getting enough, you might develop muscle cramps and even heart issues, dietitians say.
“Magnesium is a vital mineral,” registered dietitian Grace Derocha tells TODAY.com.
“It’s involved in a lot of different physiological functions of our body,” says Derocha, who is a spokesperson for the National Academy of Nutrition and Dietetics. That includes everything from metabolism, muscle and nerve function and bone health to regulating your blood sugar and heart health.
Magnesium has also gotten a lot of attention recently for its ability to help regulate sleep, and magnesium powder is a key ingredient in the TikTok-favorite “sleepy girl mocktail.”
How much magnesium should you eat?
Many of us aren’t getting quite enough magnesium in our diets.
The recommended daily amount of magnesium depends on your age, Derocha says, but generally adult men should aim for 400-430 milligrams per day while adult women should try to get 310-320 milligrams each day.
“We’re generally not meeting those requirements,” Shelly Wegman, registered dietitian at UNC Rex Nutrition Services, tells TODAY.com. “It depends on the quality of your diet.”
A lot of people don’t get enough magnesium because it’s found in green leafy vegetables, beans, lentils, nuts and seeds and whole grains — foods that often get left out of the traditional American diet.
“So if you’re not eating a varied diet, it can be really easy to miss out on (magnesium),” Wegman says.
Another challenge is that the body only absorbs 30-50% of the magnesium we take in, Derocha says, and “if your gut microbiome is not the healthiest, it can affect your magnesium absorption.” That’s why it’s always a good idea to keep magnesium in mind — and to keep aiming for those daily amounts.
Luckily, we can get a good amount of magnesium directly from food. And foods that are rich in magnesium — like nuts, seeds and dark leafy greens — have plenty of other great benefits, too, dietitians say.
Health benefits of magnesium
Magnesium is an essential mineral, meaning we need it to keep our bodies functioning properly.
First, magnesium helps with metabolism and energy. Magnesium is a co-factor for enzymes that help create ATP, the body’s primary energy source, Derocha says. “So that’s a pretty cut-and-dry reason why we need magnesium for muscle and nerve function,” she adds.
This mineral also plays an important role in regulating muscle contractions and, therefore, preventing muscle cramps. Along with other minerals like potassium and calcium, magnesium is part of the “electrolyte family,” Derocha says, so keep magnesium in mind when rehydrating after a workout.
Magnesium’s role as an electrolyte also has impacts on heart health, Derocha says, and having an adequate intake of magnesium is associated with a reduced risk for heart disease and lower blood pressure.
Not getting enough magnesium increases your risk for sudden cardiac death and atrial fibrillation, Wegman adds.
Magnesium is also a major player in bone health. In fact, up to 60% of the magnesium in our bodies is stored in bones, “so it helps contribute to bone density, especially for women,” Derocha explains.
If you’re keeping tabs on blood sugar, magnesium is part of the equation there, too: It “helps improve our insulin sensitivity, therefore helping to metabolize glucose,” Derocha says.
Finally, when it comes to sleep and relaxation, magnesium helps the body regulate both the natural production of melatonin and the action of GABA, a hormone neurotransmitter involved in many nervous system processes.
“Low levels of GABA can really reduce sleep quality and give you a little bit more anxiety,” Derocha says. “Who wants that?”
Some people are particularly at risk for not getting enough magnesium, Wegman says, including older adults, people with gastrointestinal conditions (like irritable bowel disease) and those with alcohol use disorders.
Foods high in magnesium
You can find good amounts of magnesium in a lot of healthy foods. In general, the dietitians say, opt for whole foods over processed foods, particularly nuts, seeds, dark leafy greens and legumes.
Here are some foods that contain the highest levels of magnesium per serving:
Pumpkin seeds
Considered one of the healthiest seeds you can eat, an ounce of pumpkin seeds will grant you a whopping 156 milligrams of magnesium. That serving will also provide 8 grams of plant-based protein along with fiber, calcium and zinc.
Quinoa
While often used as a grain, quinoa is technically a seed and, therefore, packed with a little more nutrition than your average bowl of rice. Along with the fiber, healthy fat and protein you’d expect from a seed, a cup of cooked quinoa comes with 118 milligrams of magnesium.
Chia seeds
Chia seeds are packed with fiber and protein, and an ounce of the little seeds will also give you 111 milligrams of magnesium. For a fiber- and magnesium-rich breakfast, try one of Derocha’s favorite dishes: chia seed pudding. If you’re not ready to fully commit to chia seeds yet, try sprinkling them into overnight oats for a similarly easy breakfast.
Almonds
Grab a handful of almonds for a satisfying, crunchy snack. Just one ounce of almonds will provide about 80 milligrams of magnesium, plus protein, fiber and a good amount of vitamin E.
Spinach
It’s no secret that dark leafy greens like spinach, chard and kale are great for you. While they’ll all contain some magnesium, spinach is the standout: One half-cup of cooked spinach (about one or two cups raw), will contain around 78 milligrams of magnesium, Derocha says.
Cashews
Along with almonds, cashews are a wonderfully magnesium-rich nut. You’ll find about 74 milligrams of magnesium in an ounce of cashews. And, due to their softer texture, you’ll find cashews as a stand-in for dairy in many vegan cheeses.
Black beans
Legumes like black beans are known for being high in fiber and a plant-based, filling protein, but they also come with a dose of magnesium — about 60 milligrams per half-cup. Black beans are also a great source of iron and folate.
Avocado
A go-to source of heart-healthy fats and vitamin E, a serving of avocado also provides some magnesium. In a whole medium avocado, you’ll get 58 milligrams of magnesium. And in a standard serving (a third of an avocado), you’ll still get about 15 milligrams.
Dark chocolate
Yes, dessert can be a source of magnesium, too! Look to dark chocolate — in the range of 70-85% cocoa — for a dose of this mineral. One ounce of dark chocolate provides about 50 milligrams of magnesium.
Salmon
While fish, meat and poultry are generally not the best food sources of magnesium, salmon does provide a relatively good amount, Derocha says. You’ll get 26 milligrams of magnesium in 3 ounces of cooked salmon. Of course, salmon has other benefits, too, including heart-healthy fats and satisfying protein.
Mix and match to make magnesium-rich meals
Looking at the list above, it’s probably easy to see how to fit some of these foods into your meals for more magnesium.
And, the dietitians say, you can start putting magnesium-rich foods together in a meal to get even more of this essential mineral at once.
For instance:
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Top your chia seed pudding with berries, nuts and seeds.
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Add black beans and avocado to a whole-grain wrap or quesadilla.
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Enjoy a white bean and spinach chili or soup.
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Top your avocado toast with some pumpkin seeds and spices.
These meals are all packed with magnesium. So, with a little planning, “it’s really not hard to meet those guidelines,” Wegman says.
This article was originally published on TODAY.com
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