Magnesium is a vital supplement to keep our bodies running well. It is the fourth most abundant mineral that we have. But do we get enough?
Studies show that Americans typically have a lower than recommended magnesium level. The American diet mainly includes highly processed foods, which don’t contain magnesium in viable amounts. American soil is also depleted of magnesium. So even our fruits and vegetables don’t absorb enough from the soil. Furthermore, many people’s diets aren’t healthy or varied enough to support a good supply of magnesium for the body.
Magnesium plays an important role in many body functions. Certain health conditions can be related to a deficiency of magnesium and can be helped by increasing your magnesium consumption. These include inflammation, migraines, hypertension, diabetes, arrhythmias, osteoporosis, anxiety, ADHD, autism and stroke.
Your doctor can advise you further about measuring your magnesium level and how it can directly affect your daily well-being.
The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Food is, of course, the best source of magnesium. Great sources include halibut, mackerel, and salmon. Nuts and seeds are also chock full of magnesium, especially pumpkin seeds and cashews. Fruits and vegetables with high magnesium levels include avocados and bananas.
And, let’s not forget dark chocolate!
There are supplements available to support meeting the RDA. Some small studies have found that magnesium in the aspartate, citrate, lactate and chloride forms is absorbed more completely and is more bioavailable for use in the body.
Have a discussion with your doctor about what type of supplements are most beneficial for you. Human physiology is very individual. What my body can handle is likely quite different from what your body needs. Therefore, we should always consult with our doctor regarding the effects of taking supplements with other medications.
Be sure to ask how you can learn more about magnesium and you, on your next visit.