Magnesium is an often-overlooked micronutrient, but it is SO important. Magnesium is a co-factor for over 300 enzymatic processes in the body (including glucose metabolism).
3 Unfortunate Truths:
- 75% of Americans are not meeting the recommended daily intake of magnesium.
- Serum magnesium (blood test) will not reveal if you are magnesium-deficient.
- Most multi-vitamins + minerals do not contain an adequate amount of magnesium (because it is such a large molecule). And many magnesium supplements do not provide a bio-available form of magnesium
Do not worry, though! You can get your magnesium from food.
Recommended daily amount (adult): 320-410 mg
Magnesium-Rich Foods:
- Pumpkin seeds (1 oz.) – 170 mg
- Hemp seeds (2 TBSP) – 140 mg
- Almonds (1 oz.) – 80 mg
- Spinach (1/2 cup) – 80 mg
- Cashews (1 oz.) – 75 mg
- Black beans (1/2 cup) – 60 mg
- Dark chocolate (1 oz.) – 50 mg
- Avocado (1 cup) – 45 mg
- Collard greens, cooked (1 cup) – 40 mg
- Salmon (3 oz) – 25 mg
Master tip: cooking your leafy greens will increase the magnesium.
5 Health Benefits of Magnesium
- Boost exercise performance
- Improve mood and relieve anxiety
- Improve sleep/insomnia
- Protects heart and lowers blood pressure
- Manage blood sugars
If you are concerned about your magnesium intake or any nutrient deficiency, consider making an appointment with a dietitian to assess your nutritional status. You may need to supplement with magnesium if you are not consuming the recommended amount.