What you need to know about getting magnesium in your diet

Magnesium is an essential mineral that is involved in numerous body processes. This nutrient can only be obtained in sufficient quantities from food and supplements as the human body cannot produce it. In recent years, magnesium supplements have become increasingly popular, offering health benefits, particularly for individuals unable to obtain enough magnesium from food alone. But how does one know if they are getting sufficient magnesium and if a supplement is necessary?

Magnesium is abundant in the human body and is involved in hundreds of enzymatic reactions important for normal functioning. Magnesium is touted for supporting restful sleep, improving mood and even lowering the risk of cardiovascular disease among other roles. Magnesium deficiency is linked to health conditions including high blood pressure, diabetes and certain neurological disorders. Plus, magnesium plays a role in regulating other minerals in the body like potassium, calcium, copper and zinc.

While magnesium deficiency is not common, almost half of Americans do not consume the recommended daily amount of magnesium (320-420 mg) from food. Dietary sources of magnesium include beans, nuts, seeds, whole grains, leafy green vegetables and some animal products.

Magnesium deficiency is quite rare in healthy people with good nutrition, but individuals at increased risk of magnesium deficiency include those with long-term use of certain medications, those with gastrointestinal diseases like Crohn’s disease and celiac disease, folks with diabetes and kidney problems, people with long-term alcoholism and older adults.

Magnesium levels can be tested from a regular blood draw, a urine test or a red blood cell test. However, it’s difficult to accurately measure your magnesium level from just a blood test. This is because most of the body’s magnesium is stored inside the cells, bones and tissues and, therefore, a blood sample might not be representative of total body magnesium status. If your healthcare provider suspects a magnesium deficiency, they may look for physical signs such as loss of appetite, muscle spasms, fatigue, sleepiness and irregular heart rhythm.

Here are top tips to help ensure you are getting enough magnesium so your body can operate at its best:

Include magnesium-rich foods in your daily diet.

Add an ounce of nuts or seeds like pumpkin seeds, chia seeds, almonds and cashews to a meal or snack regularly.

Include beans in soups, salads, stews and side dishes as an excellent source of magnesium.

Enjoy protein foods like salmon, chicken breast, beef and yogurt for additional nutrient-dense sources of magnesium.

Consider the potential role of a magnesium supplement in supporting your health.

If your diet is low in magnesium-rich foods, a magnesium supplement is a convenient way to meet your magnesium needs. Some people choose to take a magnesium supplement to support better sleep, mood, blood pressure and other health and wellness goals. Keep in mind, in order to avoid drug-nutrient interactions, many one-a-day multivitamin supplements do not contain large doses of magnesium. Therefore, if looking to supplement with magnesium, consider single-nutrient magnesium supplements.

Speak with your health care provider to determine the best form, dosage and timing for your magnesium supplement.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.