Magnesium is an essential mineral that supports our health and hundreds of chemical reactions or body processes. It regulates muscle and nerve function, blood sugar levels, and blood pressure as well as making protein, bone, and DNA, according to the National Institutes of Health (NIH).
How Much Do You Need?
An adult woman needs about 310 milligrams of magnesium a day, and 320 milligrams after age 30. Pregnant women need an extra 40 milligrams. Kids need anywhere from 30 to 410 milligrams, depending on their age and gender. Talk with your pediatrician about how much magnesium your child needs.
What foods provide magnesium?
Magnesium is found naturally in many foods and is added to some fortified foods. You can get recommended amounts of magnesium by eating a variety of foods, including:
- Legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach): Snack on an ounce of almonds or cashews, and you’ll get about 80 milligrams of magnesium.
- pumpkin seeds, pecans, sunflower seeds, peanuts, and flax.
- Fortified breakfast cereals and other fortified foods
- Milk, yogurt, and some other milk products
Good Effects of Magnesium on Health
Scientists are studying magnesium to understand how it affects health.
High blood pressure and heart disease
High blood pressure is a major risk factor for cardiovascular disease and stroke. Magnesium supplements might decrease blood pressure, but only by a small amount. Some studies show that people who have more magnesium in their diets have a lower risk of some types of heart disease and stroke. In many of these studies, however, it’s hard to know how much of the effect was due to magnesium as opposed to other nutrients.
Type 2 diabetes
People with higher amounts of magnesium in their diets tend to have a lower risk of developing type 2 diabetes. Magnesium helps the body break down sugars and might help reduce the risk of insulin resistance (a condition that leads to diabetes). Scientists are studying whether magnesium supplements might help people who already have type 2 diabetes control their disease.
Osteoporosis
Magnesium is important for healthy bones. People with higher intakes of magnesium have a higher bone mineral density, which is important in reducing the risk of bone fractures and osteoporosis. Get more magnesium from foods or dietary supplements to improve bone mineral density.
Migraine headaches
People who have migraine headaches sometimes have low levels of magnesium in their blood and other tissues. Several small studies found that magnesium supplements can modestly reduce the frequency of migraines. However, people should only take magnesium for this purpose under the care of a healthcare provider. More research is needed to determine whether magnesium supplements can help reduce the risk of migraines or ease migraine symptoms.
Can magnesium be harmful?
Magnesium naturally present in food and beverages is not harmful and does not need to be limited. In healthy people, the kidneys get rid of excess in the urine. However, magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit, unless recommended by a health care provider.
Ref: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
