Magnesium is an important part of more than 300 enzymes found in your body. These enzymes help the body with a variety of functions. For example, blood sugar control and muscle and nerve function all require magnesium. This mineral also is needed for healthy bones and a healthy heart.
Magnesium is a major mineral. This means higher amounts are needed compared to trace minerals, such as zinc or iron. The amount of magnesium required daily depends on a person's age and gender. For example, females who are 19 years and older (and not pregnant) need 310 milligrams to 320 milligrams daily; whereas males of the same age should strive for 400 milligrams to 420 milligrams per day. Many Americans do not consume the recommended amount of magnesium.
Food Sources of Magnesium
It's best to get magnesium from food sources whenever possible. Food sources provide additional health benefits such as fiber, protein and other nutrients. Foods rich in magnesium include green leafy vegetables, whole grains, beans and nuts. Milk and yogurt also provide magnesium.
Magnesium Supplements
When taken as a dietary supplement, magnesium is available in several forms, including magnesium citrate, magnesium glycinate and magnesium hydroxide. Some types of magnesium are used for specific conditions. For example, magnesium citrate is commonly used to treat constipation, whereas magnesium hydroxide may be found in antacids.
Because magnesium supplements can interact with some medications, it's important to discuss the need for a dietary supplement with a health care provider before taking one.
How to Meet Your Magnesium Needs
People with certain health conditions, including celiac disease or Type 2 diabetes, may have lower levels of magnesium in their diets. Working with a registered dietitian nutritionist (RD or RDN) can help with the management of these conditions. Plus, an RDN can help you develop a personalized eating plan to meet your nutrient needs.
Find a Nutrition Expert
Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!