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Magnesium: What It Does, Benefits, and Where to Get It

Kelsey Russell-Murray · September 10, 2020 · Leave a Comment

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What Does Magnesium Do? 

  1. Has a role in muscle, nerve and bone health
  2. Has a role important biological processes including protein synthesis, energy metabolism and cell replication 
  3. Helps keep your heart healthy by working with other minerals to control blood pressure
Magensium

Interesting Facts About Magnesium:

  • Low magnesium will reduce calcium absorption  
  • Magnesium can help reduce muscle cramping and restless legs because of its role in muscular contraction 
  • Magnesium can be taken as a natural sleep aid because of its soothing effect on the nervous and muscular systems
    • Natural Calm magnesium citrate powder is a popular supplement. It contains magnesium citrate and acts as a great natural sleep aide. I substitute my evening herbal tea for 2 tsp in 1 cup of hot water a few nights per week! 
Magnesium Crackers

What Foods are High in Magnesium?

  • Beans & Legumes
  • Nuts & Seeds 
  • Fish 
  • Leafy greens
  • Whole grains

How Much Magnesium Do You Need? 

  • Adults need between 310-420mg of magnesium daily depending on their age and gender
  • It is fairly easy to consume adequate amounts of magnesium in your diet if you are focusing on including magnesium-rich foods every day 
    • Note: if you take a magnesium supplement, make sure you are not taking >350mg daily! Higher quantities of magnesium through food are safe
Magnesium Nuts

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Filed Under: Blog, General Nutrition Tagged With: general nutrition, magnesium, minerals

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I’m a gut health-obsessed Registered Dietitian. My goal is to bring you value through providing wellness tips, the most up-to-date nutrition information, and simple, plant-based meals. Welcome!

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