Magnesium is an essential macromineral responsible for hundreds of enzymatic reactions that influence nearly every bodily process. About 65% of the body’s magnesium is stored in bones and teeth, forming a reserve in times of need. The rest is distributed throughout muscles and organs, playing a crucial role in muscle relaxation, neuromuscular function, and protein synthesis.
It can be found in the earth’s crust and in a variety of foods. If you’re wondering if you’re getting enough, the foods with the highest magnesium content include:
Hemp seeds 50% Daily Value per 1 oz.
Spinach 39% DV per cup cooked
Pumpkin Seeds 39% DV per 1 oz.
Swiss Chard 38% DV per cup
Brazil Nuts 27% DV per 1 oz.
Kale 19% DV per cup
Almonds 19% DV per 1 oz.
Dark Chocolate (85% Cocoa) 16% DV per 1oz.
Avocado 15% DV per avocado
Banana 10% DV per cup
Why You Might Need More Magnesium
Magnesium is sometimes referred to as the “anti-stress” mineral because it helps relax skeletal muscles, smooth muscle in blood vessels, and the GI tract. Maintaining the right balance of with other minerals like calcium, potassium, and phosphorus is important for many functions, including healthy blood pressure. It helps keep blood vessels relaxed, reducing the risk of hypertension.
While magnesium is abundant in whole foods, many people aren’t getting enough. In fact, up to half of Americans may be deficient, largely due to poor dietary habits or conditions that deplete magnesium, such as:
- Chronic stress
- Alcoholism
- Kidney disorders
- Malabsorption syndromes (like Crohn’s or celiac disease)
- Certain medications (diuretics, antibiotics, chemotherapy)
Signs You May Be Low in Magnesium
Could you benefit from more magnesium? Here are common symptoms of deficiency:
- Fatigue
- Loss of appetite
- Irritability
- Insomnia
- Nausea & vomiting
- Muscle tremors
- Twitching
- Confusion
- Poor memory
- Abnormal Heart Rhythm
- Numbness
- Tingling
- Diabetes
If any of these sound familiar, it may be time to consider adding more magnesium-rich foods or supplements to your diet.
How Magnesium Helps: Conditions Supported by Supplementation
- Asthma-Improves airway function, reduces bronchoconstriction.
- Diabetes- May reduce the risk of Type 2 diabetes.
- Hearing loss – A small study showed some benefit.
- Kidney stones -Helps prevent calcium oxalate stones.
- Migraines & headaches– Promotes healthy nerve and blood vessel function.
- Tension headache – Has the ability to relax muscles.
- PMS – Reduces water retention, cramps, mood swings, and fatigue.
- Constipation – Can be used short term as a natural laxative.
- Heart health– Supports blood flow to the heart, reduces palpitations and arrhythmias.
- Hypertension- Has a mild blood pressure-lowering effect.
- Fibromyalgia– Reduces pain, tenderness and assists in production of cellular energy.
- Insomnia – Promotes relaxation, helps improve sleep.
- Fatigue- Helps restore normal energy levels.
- Stress – Calms the nervous system.
Different Forms of Magnesium
- Magnesium Chelate– high level of absorbability.
- Magnesium Citrate– may have laxative effect.
- Magnesium Glycinate– high level of absorbability. Gentle on the stomach, less likely to cause laxative effect.
- Magnesium Chloride Oil– applied to the skin. Also great for people who have digestive disorders.
- Magnesium Threonate– has the unique ability to permeate the brain and penetrate cell membranes. High level of absorbability.
- Magnesium Orotate– contains orotic acid, used for the treatment of extracellular deficiency.
- Magnesium Oxide– poorly absorbed, relatively ineffective in correcting deficiency.
- Magnesium hydroxide– treats constipation, upset stomach, and heartburn. Known as Milk of Magnesia.
Should You Be Taking Magnesium?
While magnesium toxicity is rare, excessive supplementation can lead to diarrhea or upset stomach. High doses of calcium or zinc can interfere with absorption, so it’s important to take them separately.
Dosage recommendations vary depending on individual needs, so consult your pharmacist or doctor to determine the right amount for you.
Boost Your Magnesium Naturally
Incorporate magnesium-rich foods into your diet to help maintain healthy levels, or try sprays or gels for muscle relaxation and better sleep. A relaxing Epsom salt bath is another great way to increase intake while practicing self-care.
Farmacy Counter’s recommended supplements are listed below. Talk to your doctor or pharmacist to see if supplementation is right for you.
References
National Institutes of Health. Magnesium Fact Sheet [Link]
