A quick scroll through TikTok or Instagram reveals a host of people touting the benefits of magnesium — from bettering health to warding off a variety of ailments. While people should all be leery of online health information, there is plenty to cheer about when it comes to this mineral.
The National Institutes of Health labels magnesium as a nutrient the body needs to stay healthy, and according to the health organization, women need to take in 310-320 mg per day and men should get 410-420 mg for the body to function properly.
Magnesium is responsible for more than 300 enzymatic reactions in the body, according to registered dietitian Jana Davis, founder and owner of Carolina Green Living and Bone Health Solutions in Charleston. Among the major functions of magnesium are reducing inflammation, lowering blood pressure, supporting bone health and activating vitamin D in the body. It also improves insulin sensitivity, supports hormones, reduces antibodies, improves immune health and aids in digestion and motility, Davis notes.
Magnesium has also been proven to provide other benefits, including regulating mood, lowering stress and promoting relaxation.
“The world is stressed and anxious, and it definitely helps as far as relaxing our blood vessels and relaxing our body overall,” Davis notes. “It supports our mood and promotes brain health.”
Magnesium in the Diet
Close to 65% of Americans have low magnesium levels because of their diet, notes Kathleen Oswalt, M.S., C.L.T., a registered dietitian in practice in the area for more than 20 years.
“Many Americans are eating the standard American diet full of processed foods [and] fried foods,” Oswalt explains. “We’re eating calorically dense foods, but not nutrient dense foods. So, a lot of Americans are low in magnesium.”
Eating a healthy diet will generate a healthy dose of magnesium as many foods are rich in magnesium and can provide the amounts the body needs to function properly on a daily basis.
“The whole idea is, and really whether you’re looking at magnesium or not, to just eat a well-balanced meal that includes lots of plant-based foods,” Oswalt explains. “If you’re doing something like that, you should be able to meet your nutrient needs.”
Magnesium is found in beef and chicken, and is fortified in dairy foods. Plants, especially green, leafy vegetables like spinach, kale and Swiss chard, are good sources. Pumpkin and chia seeds, nuts like almonds and cashews, avocado and legumes are also good to include in the diet to ensure magnesium intake. Electrolyte drinks, especially coconut water, can also provide a good amount of magnesium in addition to offering nutrients like potassium and sodium.
An easy way to add magnesium is to buy a bag of pumpkin seeds and add them to salads, vegetables and smoothies or eat them as a snack, Oswalt notes. A quarter-cup of pumpkin seeds provides 42 mg of magnesium.
To supplement or not to supplement?
For those who follow the standard American diet, due to busy schedules or the inability to prepare healthy meals every day, there are magnesium supplements available.
Magnesium is found in some multivitamins but can also be purchased separately in a capsule, tablet or powder form. It’s also produced in different formulas, based on the preferred benefit:
● Magnesium glycinate — calming, good for people who have difficulty sleeping, helps with depression and anxiety.
● Magnesium threonate — crosses the blood brain barrier, supportive of brain health including memory, brain development, learning and support for migraine headaches.
● Magnesium taurate — promotes heart health, muscle contractions for movement including the heart pumping and reduces blood pressure.
● Magnesium citrate – aids in digestion and regularity.
● Magnesium oxide – used for heart disease and bone health.
There are also combination formulas available like Tri-Magnesium, that attempt to combine the benefits of several supplement types.
Before considering a supplement, the individual’s primary care provider should be consulted, both dietitians explain, as there can be contraindications with medications and medical conditions. An individual taking heart medications or antibiotics or who has renal disease finds that magnesium may decrease the effectiveness of their medications.
Can there be too much?
Magnesium does not prove harmful to the body unless high doses are ingested, Oswalt notes. Gastrointestinal issues can result as magnesium is often used to combat constipation and irregularity.
“As long as you’re looking at the appropriate dose that’s on the bottle and sticking to that, you should be fine,” she explains. “But if you take too much, you might have some GI issues, especially if you have a sensitive stomach, like nausea, stomach pain or cramping, and then it could lead to serious issues like irregular heartbeat and heart attack.”
In addition to following the recommended dosage, Oswalt suggests reviewing the ingredients to avoid fillers that sometimes are used with supplements.
While TikTok may tout magnesium as a weight loss supplement or energy boost supplement, it’s really about maintaining a healthy diet with a variety of foods contributing to the nutrient intake.
“There’s not a superfood or magic food as far as diversity,” Davis attests. “Most vegetables, beans, nuts, all of those things, if we’re eating a variety and having that diversity in our diet, we’re going to be able to meet our needs for most minerals and vitamins. A lot of people are jumping on the bandwagon for certain foods, and they’re not paying attention to having enough diversity.”
By Linda L. Esterson
