Nearly 75% of Americans consume less than the Recommended Daily Allowance (RDA) of Magnesium (See RDA Table). Why is that cause for concern?
Magnesium is responsible for over 300 biochemical reactions in the body and impacts blood pressure, metabolism, immune functions, bones & muscles. Magnesium is considered one of the most important trace minerals in the human diet.
But what is Magnesium? It is a mineral found in the earth, sea, plants, animals and humans. Approximately 60 percent of the magnesium in our body is found in our bones, while the balance is found in muscle, soft tissue and fluids, including our blood. Every cell in our bodies contains Magnesium and needs it to function.
The Recommended Dietary Allowances (RDA) for Magnesium by Age
| AGE | MALE | FEMALE |
|---|---|---|
| 14-18 Yrs | 410 mg | 360 mg |
| 19-30 Yrs | 400 mg | 360 mg |
| 31+ Yrs | 420 mg | 320 mg |
Modern day factors contributing to the lack of magnesium in our diets come from crops grown in magnesium-deficient soil and the tremendous indulgence in processed foods over the decades. Processed foods strip nutrients from natural ingredients during the multiple stages of processing.
How do you know if you are magnesium deficient? The only true way to know for sure is through a “red blood cell magnesium level” test. However, low-level Magnesium levels correlate with many health-related issues, such as:
- Aching Bones and Muscles
- Type II Diabetes
- Heart Disease
- Hypertension
- Premenstrual Syndrome (PMS)
- Anxiety
- Chronic Fatigue Syndrome
- Sleep Disorders
- Chronic Constipation
How to increase your magnesium intake? While Magnesium Supplements may help with many symptoms of magnesium deficiency, it is best to obtain any vitamins and minerals through your foods. This will increase ingestion of beneficial nutrients.
The best sources of magnesium are nuts, seeds, dark green vegetables, whole grains and legumes. Remember that magnesium is lost in the refinement of wheat to produce processed foods. Following is a list of magnesium dense foods that we all should include in our diets:
| Sunflower Seeds – ¼ C | 105 mg |
| Almonds – ¼ C | 105mg |
| Spinach – 1 C | 78 mg |
| Cashews – 1 oz | 74 mg |
| Soymilk – 1 C | 61 mg |
| Black Beans – ¼ C | 60 mg |
| Oatmeal – 1 C | 58 mg |
| Broccoli – 1 C | 51 mg |
| Peanut Butter (Natural) 2 Tbsp | 49 mg |
| Shrimp 4 oz | 48 mg |
| Brown Rice ½ C | 42 mg |
| Banana 1 Medium | 33 mg |
If you require Magnesium Supplements, Inspire Nutrition is offering a 20% discount on our full line of Metagenics vitamins and essential minerals. In our next Magnesium Blog, we will review the different magnesium supplements and their purposes.
Cheryl Watkins
Inspire Nutrition