Magnesium is one of the six essential minerals that comprise 99% of the body’s mineral content. Magnesium helps build bones, supports nerve function, and is essential to converting food to energy.
Magnesium has been shown to to help with conditions such as headaches, chronic pain, asthma, anxiety, muscle tension and sleep disorders. Unfortunately, most Americans are seriously lacking magnesium. Magnesium deficiency, especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.
According the Medical News Today, “The Recommended Daily Allowance (RDA) for magnesium depends on age and gender. The National Institutes of Health recommend that children 1-3 years of age get 80 milligrams of magnesium a day, rising to 130 milligrams for children aged 4-8, and 240 milligrams for children aged 9-13. After the age of 14, RDAs diverge for men and women, with men typically requiring more magnesium than women due to a larger average body mass. At the age of 14-18, the RDA for males is 410 milligrams, and 360 milligrams for females. Adult females are advised to get 310-320 milligrams per day. An RDA of 350-400 milligrams is advised during pregnancy, and 310-360 milligrams when breastfeeding. The RDA of magnesium for adult males is 400-420 milligrams.”
So what are some ways you can improve your magnesium intake?
Magnesium Rich Foods
Whenever possible, it’s always best to obtain your vitamins and minerals naturally from a food source. Some foods you can incorporate into your diet that are high in magnesium include: sunflower seeds, almonds, sesame seeds, spinach, cashews, black beans, oatmeal, broccoli, peanut butter, shrimp, brown rice, kidney beans and bananas.
According to DrAxe.com, “It’s believed that magnesium in citrate, chelate and chloride forms are absorbed better than magnesium supplements in oxide and magnesium sulfate form. Here’s a bit about the different types of magnesium supplements that you’ll likely come across:
- Magnesium Chelate – highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.
- Magnesium Citrate – magnesium combined with citric acid. This may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation.
- Magnesium Chloride Oil – an oil form of magnesium that can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.
- Magnesium Glycinate – highly absorbable, this is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.
- Magnesium Threonate – has a high level of absorbability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.”
So if you feel you have been suffering from any of the above conditions or you could benefit from increasing your magnesium intake, consider supplementing or incorporating more magnesium rich foods into your diet.
DISCLAIMER: The information contained on this site is not provided by medical professionals and is provided for informational purposes only. The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional. You should always consult a physician licensed in your state in all matters relating to your health.