Less than 60% of adult men and women in the U.S. get enough magnesium on a daily basis. After Vitamin D, it is believed that magnesium deficiency is the second most common deficiency in developed countries.

Over 300 enzyme systems in the body are dependent on magnesium. It is involved in everything from protein synthesis, muscle and nerve function, structural development of bone, blood glucose control, blood pressure regulation, and maintaining normal heart rhythm. Magnesium may be effective for migraine prevention, and studies suggest individuals with higher serum levels of magnesium may be at less risk for heart disease and stroke.

Magnesium is an “essential mineral,” meaning it must be supplied by the diet. Food rich sources of magnesium include nuts and seeds (like almonds, cashews, and pumpkin seeds), beans and legumes (like black beans, kidney beans, lentils, edamame, and peanuts), and whole grains (like quinoa, oatmeal, and brown rice), spinach and avocado are also great plant-based sources.

Recommended Dietary Allowance (RDAs) of Magnesium: 

Women 19-30 years old: 310 mg/day
Men 19-30 years old: 400 mg/day
Women 31 and older: 320 mg/day
Men 31 and older: 420 mg/day

How do you measure magnesium in the body?

In an adult body, roughly 50 to 60 percent of magnesium is present in bones and soft tissues, and less than 1 percent of total magnesium is found in the blood. Therefore, assessing magnesium status can be difficult because most magnesium is found inside our cells and bone. The most commonly used method for assessing magnesium is measurement of blood serum magnesium concentrations, yet since less than 1 percent of magnesium is found in the blood, studies suggests that serum levels have little correlation with total magnesium levels in the body.

Should you supplement?

A good rule of thumb for supplementing is “food first.” When it comes to nutrient intake, nutrient-dense whole foods appear to be better absorbed than synthetic forms found in supplements. However, if you are not able to meet your recommended intake of magnesium through magnesium rich food sources, you may want to consider a daily magnesium supplement. Check with your healthcare provider before supplementing with magnesium. See recommended magnesium supplements below (disclosure: these are affiliate links):

» Pure Encapsulations – Magnesium (Glycinate)
» Pure Encapsulations – CogniMag – with Magtein Magnesium-L-Threonate (for migraines)
» Natural Vitality, Natural Calm Magnesium Anti Stress

Summing it up

Consuming magnesium rich food sources can help make sure you’re getting enough of this important mineral.

Sources:

1. Magnesium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h6
2. Magnesium Metabolism and its Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/
3. Magnesium in Prevention and Therapy. https://www.ncbi.nlm.nih.gov/pubmed/26404370
4. Suboptimal magnesium status in the United States: are the health consequences underestimated? https://www.ncbi.nlm.nih.gov/pubmed/22364157