Adult men under 31 need
400
milligrams and
420 milligrams if
they’re older.
Kids need anywhere
from 30 to
410
milligrams, depending
on their age and gender.
M
agnesium is an essential
mineral without which
we cannot function. It is
deemed essential because
our bodies do not produce it and it is
involved with hundreds of important
bodily processes, including keeping
our bones strong, heart healthy, and
blood sugar normal. Magnesium also
plays a role in energy levels, sleep and
immune function.
Since magnesium is such a key
player in many important functions in the
body, low levels can have an effect and
may even raise the risk for some health
issues. Luckily, magnesium deficiency
in otherwise healthy people (eating a
balanced diet) is rare. Most of us can
get enough magnesium by eating
foods such as green leafy vegetables,
whole grains, beans, nuts, and soy
products. If you think you might have
low magnesium levels, your doctor can
do a blood test.
People with low magnesium may
experience restless sleep or waking
during the night. Maintaining healthy
magnesium levels is likely to lead to
better sleep because magnesium helps
maintain healthy levels of GABA, a
neurotransmitter that promotes sleep.
Feeling a bit stressed, have a
headache or PMS? Since magnesium
increases GABA, which encourages
relaxation, magnesium assists stress
reduction and mood stabilisation.
Research also suggests that magnesium
may help improve head pain, including
that of migraines, as a deficiency is
linked to headaches.
For heart health and blood sugar
control, magnesium helps regulate blood
pressure, healthy heart rhythms and
blood sugar (in metabolising glucose).
Especially important as we age, and
for women in particular, magnesium plays
a critical role in maintaining bone density.
So how do we get magnesium if
the body doesn’t produce it and how
much do we actually need? We get
magnesium through our diet by eating
dark green leafy vegetables, fruits, nuts,
peas and beans, soy products, and
whole grains.
health
Women need about 310 milligrams of
magnesium a day, and 320 milligrams
after age 30. Pregnant women need an
extra 40 milligrams. Adult men under 31
need 400 milligrams and 420 milligrams
if they’re older. Kids need anywhere
from 30 to 410 milligrams, depending on
their age and gender.
Food item
1 cup of cooked
spinach or
Swiss chard
1 ounce of almonds
or cashews or other
nuts/seeds
(about 24 almonds
or 18 cashews)
½ cup of
black beans
1 cup of soy milk
½ cup of firm tofu
Two slices of whole
wheat bread
1 cup of avocado
½ cup of
brown rice
½ cup kidney beans
½ cup of cooked
oatmeal
Approximate
amount of
Magnesium
150
milligrams
80
milligrams
60
milligrams
60
milligrams
50
milligrams
45
milligrams
44
milligrams
40
milligrams
35
milligrams
30
milligrams
Autumn 2019
33