This Is How Much Magnesium You Should Really Get Every Day
Magnesium is one of those nutrients that's easy to overlook, but it's important to maintaining health and well-being. In fact, magnesium is the fourth most plentiful mineral found in the human body, according to a study published in the journal Nutrients. It plays a role in more than 300 functions of the body, including muscle movement, blood pressure regulation, insulin regulation, heart health, and nervous system function. Low magnesium levels have been implicated in Alzheimer's disease, type-2 diabetes, migraines, cardiovascular disease, and more.
Since the body can't produce magnesium, it must be obtained from diet. Women are advised to get between 320 to 360 mg per day, while for men 400 to 420 mg are recommended, according to Healthline.
Foods that are rich in fiber are also high in magnesium, according to the National Institutes of Health. Plan to include green leafy vegetables, legumes, nuts, and whole grains in your diet to augment magnesium levels. One serving of pumpkin seeds packs a whopping 37 percent of the daily recommended amount and almonds include 19 percent.
Supplementation may be key
Most people don't intake enough magnesium through their diet, so a supplement may be a good choice. Many supplements provide between 200-400 mg per day, which is plenty to make up for any deficiency. Look for supplements labeled magnesium citrate, magnesium lactate, magnesium aspartate, magnesium chloride, magnesium malate, or magnesium taurate as they are best absorbed by the body, according to Healthline.
Magnesium deficiency is common in people who are alcohol dependent, as well as older adults, according to the National Institutes of Health. Additionally, anyone with a gastrointestinal disease like Crohn's or celiac disease, or those with type-2 diabetes are at higher risk of deficiency.
As with anything, too much magnesium can create some side effects. You may feel nausea, have stomach cramping, or diarrhea, according to the Mayo Clinic. Magnesium can interact with certain antibiotics and medicines, so it's always wise to consult with your doctor before adding it as a supplement.