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How to get Magnesium from Food

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Magnesium Foods

Magnesium is an essential mineral that serves important functions in your body. Magnesium deficiency can lead to uncomfortable symptoms and serious health issues while upping your magnesium levels can benefit your health and decrease your symptoms.

There are plenty of fantastic foods rich in magnesium that you can eat to up your magnesium levels. Is that enough though or do you need supplements too? Let’s find out.

Learn what magnesium is, why you need it, how to get it from magnesium-rich foods, if you need supplements, and what the best magnesium supplement you can use is.

What Is Magnesium?

Magnesium is an important mineral with incredibly therapeutic benefits that your body needs to stay healthy. Magnesium is involved with 600 enzymatic reactions in your body, including energy production, protein formation, nervous system regulation, muscle movements, and gene maintenance. Magnesium deficiency can lead to some uncomfortable and more serious symptoms and health problems. (1)

How Much Magnesium Do You Need?

According to the FDA, your recommended daily intake of magnesium is the following: (2)

  • Birth to 6 months: 30 mg
  • 7 - 12 months: 75 mg
  • 1 - 3 years: 80 mg
  • 4 - 8 years: 130 mg
  • 9 - 13 years: 240 mg
  • 14 - 18 years: male - 410 mg, female - 360 mg, pregnancy - 400 mg, lactation - 360 mg
  • 19 - 30 years: male - 400 mg, female - 310 mg, pregnancy - 360 mg, lactation - 310 mg
  • 31 - 50 years: male - 420 mg, female - 320 mg, pregnancy - 360 mg, lactation - 320 mg

What Happens If You Don’t Get Enough Magnesium?

If you don’t get enough magnesium in your body, it can lead to uncomfortable, as well as serious symptoms, and may contribute to certain health conditions. (2)

Early signs of magnesium deficiency include:

  • Loss of appetite
  • Nausea
  • Vomiting
  • Fatigue
  • Weakness

More serious magnesium deficiency signs include:

  • Numbness
  • Tingling
  • Muscle contractions and cramps
  • Seizures
  • Personality changes
  • Abnormal heart rhythms
  • Coronary spasms can occur

Severe magnesium deficiency can result in:

  • Hypocalcemia or hypokalemia

Magnesium deficiency may contribute to the following conditions:

  • Hypertension
  • Cardiovascular disease
  • Type 2 diabetes
  • Osteoporosis
  • Migraine headaches

Risks Of Magnesium Deficiency

Magnesium deficiency can occur when your magnesium intake regularly falls below your magnesium requirement. Some groups are at a higher risk of magnesium deficiency than others due to medical conditions or medications that may lower magnesium absorption or increase magnesium loss in the body. (2)

Risk of magnesium deficiency may increase in:

  • People with gastrointestinal illness
  • People with diabetes
  • People with alcohol dependence
  • Older adults

Medications that may interact with magnesium, making it less effective:

  • Antibiotics
  • Diuretics
  • Bisphosphonates
  • Proton pump inhibitors

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Foods That Are High In Magnesium

Generally speaking, nuts, seeds, beans, grains, certain veggies, fruits, and animal products are good sources of magnesium. (2)

Great magnesium foods include:

  • Pumpkin seeds (150 mg/serving)
  • Almonds, dry roasted (80 mg/serving)
  • Spinach, boiled (78 mg/serving)
  • Cashews, dry roasted (74 mg/serving)
  • Peanuts, oil roasted (63 mg/serving)
  • Soymilk (61 mg/serving)
  • Black beans, cooked (60 mg/serving)
  • Tofu (53 mg/serving)
  • Edamame, shelled, cooked (50 mg/serving)
  • Peanut butter (49 mg/serving)
  • Avocado (44 mg/serving)
  • Potato, baked with skin (44 mg/serving)
  • Brown rice, cooked (42 mg/serving)
  • kidney beans, canned (35 mg/serving)
  • Banana (32 mg/medium banana)
  • Salmon, cooked (26 mg/3 ounces)
  • Raisins (23 mg/serving)
  • Chicken breast, roasted (22 mg/3 ounces)
  • Lean beef, broiled (20 mg/3 ounces)
  • Broccoli, cooked (12 mg/serving)
  • Apple (9 mg/medium apple)
  • Carrot, raw (7 mg/serving)

Is Food Enough?

If your diet is compromised and low in these magnesium-rich whole foods, you will experience magnesium deficiencies and likely signs, symptoms, and health issues that are related to the lack of foods with magnesium.

However, it is not enough to just eat foods rich in magnesium. Our soils are unfortunately depleted of magnesium, which means that formerly magnesium-rich foods are also depleted, making magnesium supplementation beneficial, if not necessary for most people. No matter how healthy you may eat, your body can still benefit from magnesium supplementation.

Best Magnesium Supplement

While it is still important to eat plenty of magnesium foods, you need to supplement with magnesium to make sure you meet all your needs to keep your body healthy.

MyKore Essential Pure Magnesium Oil is a magnesium spray which is one of the easiest, most effective, and popular ways to meet your magnesium needs. You can use it anywhere at any time of day. All you need is 6-10 sprays 1-3 times a day and you are golden.

MyKore Essential Pure Magnesium Oil is specifically designed to bring you the best results. Formulated for topical use, MyKore Essentials concentrated mineral spray begins rapid absorption immediately upon contact with skin.

Try it out, you won’t regret it. You will notice the difference in your health soon as your magnesium levels balance out. Don’t forget to report back on your benefits. We would love to hear your success stories.

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/25540137
  2. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/