Discover 6 reasons magnesium is so important and deserves your attention

Learn why magnesium is important for your body, the benefits of taking magnesium, and which high-magnesium foods can help you meet your daily needs.

Magnesium's numerous functions in the body explain why it is important

Magnesium is an essential mineral that plays a role in blood sugar control, nerve and muscle function, energy production, and bone health. Despite its importance, many people fail to meet the recommended intake, which can impact long-term health.

Let’s explore the key benefits of taking magnesium and how you can get enough through high-magnesium foods.

Benefits of taking magnesium

1. Anxiety and sleep

Magnesium supports brain health and nerve transmission. A review of 18 studies found that magnesium intake may help ease anxiety symptoms. Many people also use magnesium to support sleep quality, especially older adults who often have lower magnesium levels.

2. Blood sugar control

If you are at risk for diabetes, choosing high-magnesium foods may be one of your best diabetes prevention strategies. People who consume more magnesium have a lower risk of diabetes than those who consume less.

In a study of people with diabetes, magnesium supplements improved insulin resistance and blood sugar control.

3. Blood pressure and heart health

The healthy eating pattern known as the DASH (Dietary Approaches to Stop Hypertension) diet features foods high in magnesium, potassium, and calcium. Magnesium supplements have a modest blood-pressure-lowering effect, yet they do not offer the same array of protective nutrients found in a DASH diet.

4. Digestion

Magnesium supports healthy digestion by neutralizing stomach acid and drawing water into the intestinal tract, helping soften and move stool. So, not surprisingly, you find magnesium in many antacids and laxatives.

5. Muscle function

One of the reasons why magnesium is important is for muscle contractions, including your heartbeat. Some studies suggest it may improve exercise performance. Although some media promote high-magnesium foods as a remedy for muscle cramps, research is inconsistent, suggesting that magnesium is unlikely to reduce muscle cramps.

6. Bone health

Calcium isn’t the only mineral that is good for your bones. About half of the body’s magnesium is stored in bones, contributing to strength and density. People with higher magnesium intake generally have higher bone mineral density; however, it’s unclear if magnesium supplements alone improve bone strength.

How much magnesium do you need?

The RDA (recommended dietary allowance) of magnesium varies depending on age and gender.

• Women ages 19–30: 310 mg
• Women 31 and older: 320 mg
• Men ages 19–30: 400 mg
• Men 31 and older: 420 mg

Unfortunately, surveys indicate that almost half of Americans do not get enough magnesium through their diet.

High magnesium foods to add to your diet

The best way to meet your magnesium needs is through food. Check out some foods that boost your magnesium consumption:

Food	Portion	Magnesium (mg)
Pumpkin seeds	1 ounce (shelled)	166
Brown rice	1 cup, cooked	86
Cashews, dry roasted	1 ounce	74
Edamame	1 cup	72
Dark chocolate 70-85%	1 ounce	65
Oatmeal	1 cup, cooked	63
Yogurt, plain low fat	8 fluid ounces	42
Banana	1 medium	32
Avocado	½ medium	29
Spinach	1 cup raw	24

What about supplements?

If you struggle to meet your magnesium needs with food alone, magnesium supplements can help. However, supplements should not replace high-magnesium foods, which provide additional nutrients and health benefits.

Here are some things to keep in mind before starting magnesium supplements:

• The upper limit for magnesium from supplements is 350 mg daily (not including food).
• Too much supplemental magnesium can cause diarrhea, low blood pressure, muscle weakness, or abnormal heart rhythms.
• Magnesium supplements may interact with certain medications, so talk with your doctor or pharmacist before starting them.

Monitor your magnesium intake with MyNetDiary

Now that you know why magnesium is so important for your health, it’s worth checking whether you’re meeting your daily needs. With a MyNetDiary Premium membership, you can track magnesium from both foods and supplements. Keep in mind that not all supplement manufacturers provide magnesium data; therefore, logging staple or generic foods will give you the most comprehensive nutrition information.

Related content

• What are the health benefits of the DASH diet, and why do experts recommend it?
• “Bone up” on these nutrients for bone health, plus lower osteoporosis risk

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Adapted from original content from Sue Heikkinen MS, RDN, CDCES

Nutrients->Other Vitamins & Minerals Nutrients->Supplements