The Importance of Magnesium

Magnesium is an essential mineral for many bodily functions, like energy production, normal heart rhythm, blood pressure regulation, and bone development.  Over half of Americans are estimated to not get enough magnesium in their diets!  Foods high in magnesium include nuts like cashews, pumpkin seeds, leafy green vegetables like spinach, legumes like black beans, and whole grains like quinoa. Unfortunately, the magnesium content in these foods has decreased over the past decades from pesticides and food processing. Caffeine can also increase magnesium losses. It is important to consume foods high in magnesium but also speak with your doctor if you have symptoms of magnesium deficiency such as muscle twitching or muscle weakness. Supplementation has become more common since low magnesium levels have been linked to Type 2 diabetes, high blood pressure, heart disease, stroke, osteoporosis, migraines, and other inflammatory diseases. Before supplementation, it is important to work with a physician and registered dietitian to determine if you have a deficiency and then the type and dose of magnesium that is best for you to prevent unwanted side effects. Foods that are high in magnesium are also high in other nutrients like selenium, which also plays a critical role in the body, so it is always best to increase food sources of nutrients first!

Meg Martin, MS, RDN

Sources:

-- A Van Poots A, Green Corkins K.  Causes, Consequences, and Clinical Implications of Magnesium Deficiency.  The Integrative RDN. Fall 2021, Volume 24, Issue 1.

-- Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015; 7:8199–8226.

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-- Schwalfenberg GK, Genuis SJ. The importance of magnesium in clinical healthcare. Scientica (Cairo). 2017:4179326.