Health and Nutrition Articles

Magnesium: An Essential Nutrient Your Body Can't Make

Shop our great selection of Magnesium products

Shop Now

Magnesium Benefits

  • Prevents Asthma-Magnesium aids in relaxing bronchial muscles and helps normalize breathing. Wheezing and breathlessness can also be helped through magnesium supplementation.
  • Prevents Health Issues-A daily adequate amount of magnesium may ward off a number of conditions like depression, ADHD, autism, osteoporosis, atherosclerosis, and type II diabetes.
  • Healthy Bones-Magnesium deficiency can be a cause of osteoporosis. Magnesium is directly related to bone density and regulation of the body's calcium levels working to keep bones healthy.
  • Healthy Pregnancy-Magnesium is a vital nutrient - especially during pregnancy. Supplementation helps reduce the risk of osteoporosis and seizures in expectant mothers with hypertension. Magnesium also helps promote a smooth delivery process with an increased tolerance for pain.
  • Back Pain & Cramps-Magnesium helps with severe backaches because it helps relax back muscles and muscle tension. People who get leg cramps could have a magnesium deficiency, therefore supplementation may help.
  • Prevent Heart Attack-Heart disease is one of the side effects of magnesium deficiency. Supplementation helps keep a healthy heart rhythm and protects your heart from damage.
  • Constipation-Some people take magnesium supplements for quick relief of constipation. High dosage has a laxative property helping to relax intestinal muscles.
  • Prevents Diabetes & Regulates Blood Sugar Levels-Magnesium helps improve the body's insulin reaction to blood sugar level. People who have Diabetes are also at high risk of magnesium deficiency. Supplementing their diet with magnesium may help with regulating blood sugar and promotes normal blood pressure.
  • Stress & Anxiety-Magnesium has been known to help with cognitive issues such as panic attacks, agitation, stress and anxiety.
  • Headaches-Magnesium may reduce the severity of migraine headaches as well as the recurrence rate.
  • Mineral Absorption-Magnesium is important to many other nutrients in our body. It helps the body absorb sodium, calcium, potassium, phosphorus, vitamin D, copper and zinc.
  • Enzyme Activity-Magnesium produces enzymes responsible for boosting energy production in the body.

Signs of Magnesium Deficiency

  • Exhaustion, Fatigue, Low Energy, Weakness
  • Confusion
  • Nervousness, anxiousness
  • Irritability, tantrums, PMS/hormonal imbalances
  • Poor digestion
  • Sleeplessness
  • Muscle tension, spasm & cramps
  • bnormal heart rhythm
Natural Sources of Magnesium
Foods High in Magnesium Amount Milligrams
Pumpkin Seeds 1 cup 738
Watermelon seeds, dried 1 cup 556
Sunflower seeds 1 cup 508
Cashews/Almonds 1 cup 400
Dark Chocolate 1 bar 193
Spinach, frozen, cooked 1 cup 157
Chinook salmon 4 ounces 138
Black beans 1 cup 120
Brazil nuts 1 ounce 107
Lima beans, frozen, cooked 1 cup 101
Pinto beans, cooked 1 cup 86
Cabbage, cooked 1/2 cup 28
Brown rice, long-grained 1 cup 84
Artichokes 1 cup 71

Recommended Dietary Allowances for Magnesium
Age (years) Men (mg/day) Women (mg/day) Pregnancy (mg/day) Lactation (mg/day)
1-3 80 80 N/A N/A
4-8 130 130 N/A N/A
9-13 240 240 N/A N/A
14-18 410 360 400 360
19-30 400 310 350 310
31+ 420 320 360 320

Adequate Intake for infants
Age (months) Males and Females (mg/day)
0-6 30
7-12 75

Shop our great selection of Magnesium products

Shop Now

Quick Facts

  • Magnesium helps you keep a steady heart rhythm, blood pressure normal, bones strong, the immune system healthy, and normal nerve and muscle function
  • Your body does not produce magnesium; you must get it from food or supplements
  • About 50% of your body's magnesium is stored in your bones, 27% in your muscles, 6-7% in cells and 1% in blood
  • According to the National Health and Nutrition Examination Survey (NHANES)1999-2000 68% of Americans get less than the RDA of magnesium, between 310 and 420 milligrams
  • People with kidney disease, Crohn's disease or other digestive issues are most likely to be deficient. But stress, parathyroid problems, antibiotics or statin drugs (especially for diabetes or cancer), age, and alcoholism can affect your body's stores
  • Foods high in saturated fat reduce magnesium absorption in the intestines
  • A diet high in sugar causes your kidneys to excrete more magnesium
  • Processed foods deplete magnesium and other nutrients from your body