Magnesium is one of those nutrients you hear about constantly without ever getting a straight definition. It’s an essential mineral your body can’t make on its own, and according to an analysis of National Health and Nutrition Examination Survey data, about 48 percent of people in the United States take in less than they need. …
Magnesium is one of those nutrients you hear about constantly without ever getting a straight definition. It’s an essential mineral your body can’t make on its own, and according to an analysis of National Health and Nutrition Examination Survey data, about 48 percent of people in the United States take in less than they need.
You get magnesium from food, from supplements, and even from some everyday medicines, since it’s also used in antacids and laxatives. At normal amounts it can be good for overall wellbeing, restful sleep, and steady energy.
What does magnesium do in the body?
Your body uses magnesium across a wide range of everyday functions. It draws on the mineral to help muscles contract, to carry signals along nerves, and to turn food into usable energy.
Your bones act as the main storage site. The Scientifica review on magnesium in clinical care notes that roughly 60 percent of the body’s magnesium sits in the skeleton, with the rest spread through muscle and other tissue.
The body keeps blood levels steady by storing magnesium, pulling from those stores when needed, and letting the kidneys clear any surplus through urine.
Where you find it in food
Whole foods are the easiest place to get magnesium, and plenty of common ingredients are rich in it. Leafy greens like spinach, along with nuts, seeds, beans, and whole grains, all carry a solid amount.
Getting it from meals first is a steady approach. “We typically need more magnesium as we get older, and men generally need more magnesium than women,” says Ashley Kitchens, a registered dietitian and the owner of Plant Centered Nutrition.
We believe that a plate built around whole foods is the most reliable foundation for meeting your magnesium needs.
How much do you actually need?
The amount shifts with age and sex, and pregnancy raises it a little. The National Institutes of Health lists a daily target of 400 to 420 milligrams for adult men and 310 to 320 milligrams for adult women.
Most people can hit those numbers through food without much effort. A supplement is mainly useful when meals fall short or when your needs run higher than usual.
Based on our experience, most people can reach a healthy magnesium intake through everyday meals without reaching for a supplement.
The main forms on store shelves
Magnesium in a bottle is always bound to another compound, and that pairing changes how well the body absorbs it and how it feels in your stomach. Comparing the common types makes the label easier to read.
Magnesium glycinate is bound to an amino acid (a building block of protein) and is usually gentle on digestion.
Magnesium citrate absorbs well but draws water into the intestines, which can loosen stools.
Magnesium oxide carries a high concentration of the mineral while the body absorbs only a small fraction.
Magnesium malate pairs the mineral with malic acid and is a frequent pick for steady daytime energy.
Can you take too much?
Food sources rarely cause a problem, because healthy kidneys clear whatever the body doesn’t use. Concentrated supplements are a different matter, and the National Institutes of Health sets the upper limit from supplements at 350 milligrams a day for adults.
Going over that amount tends to show up in the digestive system first. Keep an eye out for a few signs:
Loose stools or diarrhea soon after a dose, most often with poorly absorbed forms.
Nausea or stomach cramping, which happen more easily on an empty stomach.
Facial flushing or an unusually drowsy, sluggish feeling.
Muscle weakness or an irregular heartbeat at very high levels, which call for prompt medical care.
Simple ways to get enough
Meeting your magnesium needs is mostly about steady habits rather than big changes. A few practical moves go a long way:
Add a handful of pumpkin seeds or almonds to your day for an easy, dense source.
Build meals around leafy greens, beans, and whole grains a few times a week.
Take any supplement with food and a full glass of water to ease digestion.
Check with your doctor before starting a supplement, especially if you take other medications.
Magnesium is a small part of your diet that the body leans on every day. Lean on whole foods first, keep supplements within the recommended range, and talk to your doctor if you’re unsure what’s right for you.
Steve Jenkins is an accomplished leader in the pharmaceutical industry. He’s the Executive Chairman of Beach Pharmaceuticals, a role he’s been flourishing in since January 2017. Jenkins brings a solid scientific foundation to his work, holding a Bachelor of Science degree in Chemistry from the University of Florida. His strong background and many years of experience in the industry give him unique insights and a deep understanding of the field.
What is Magnesium and What is it Good for?
Magnesium is one of those nutrients you hear about constantly without ever getting a straight definition. It’s an essential mineral your body can’t make on its own, and according to an analysis of National Health and Nutrition Examination Survey data, about 48 percent of people in the United States take in less than they need. …
Magnesium is one of those nutrients you hear about constantly without ever getting a straight definition. It’s an essential mineral your body can’t make on its own, and according to an analysis of National Health and Nutrition Examination Survey data, about 48 percent of people in the United States take in less than they need.
You get magnesium from food, from supplements, and even from some everyday medicines, since it’s also used in antacids and laxatives. At normal amounts it can be good for overall wellbeing, restful sleep, and steady energy.
What does magnesium do in the body?
Your body uses magnesium across a wide range of everyday functions. It draws on the mineral to help muscles contract, to carry signals along nerves, and to turn food into usable energy.
Your bones act as the main storage site. The Scientifica review on magnesium in clinical care notes that roughly 60 percent of the body’s magnesium sits in the skeleton, with the rest spread through muscle and other tissue.
The body keeps blood levels steady by storing magnesium, pulling from those stores when needed, and letting the kidneys clear any surplus through urine.
Where you find it in food
Whole foods are the easiest place to get magnesium, and plenty of common ingredients are rich in it. Leafy greens like spinach, along with nuts, seeds, beans, and whole grains, all carry a solid amount.
Getting it from meals first is a steady approach. “We typically need more magnesium as we get older, and men generally need more magnesium than women,” says Ashley Kitchens, a registered dietitian and the owner of Plant Centered Nutrition.
We believe that a plate built around whole foods is the most reliable foundation for meeting your magnesium needs.
How much do you actually need?
The amount shifts with age and sex, and pregnancy raises it a little. The National Institutes of Health lists a daily target of 400 to 420 milligrams for adult men and 310 to 320 milligrams for adult women.
Most people can hit those numbers through food without much effort. A supplement is mainly useful when meals fall short or when your needs run higher than usual.
Based on our experience, most people can reach a healthy magnesium intake through everyday meals without reaching for a supplement.
The main forms on store shelves
Magnesium in a bottle is always bound to another compound, and that pairing changes how well the body absorbs it and how it feels in your stomach. Comparing the common types makes the label easier to read.
Can you take too much?
Food sources rarely cause a problem, because healthy kidneys clear whatever the body doesn’t use. Concentrated supplements are a different matter, and the National Institutes of Health sets the upper limit from supplements at 350 milligrams a day for adults.
Going over that amount tends to show up in the digestive system first. Keep an eye out for a few signs:
Simple ways to get enough
Meeting your magnesium needs is mostly about steady habits rather than big changes. A few practical moves go a long way:
Magnesium is a small part of your diet that the body leans on every day. Lean on whole foods first, keep supplements within the recommended range, and talk to your doctor if you’re unsure what’s right for you.
Article by Steve JenkinsSteve Jenkins is an accomplished leader in the pharmaceutical industry. He’s the Executive Chairman of Beach Pharmaceuticals, a role he’s been flourishing in since January 2017. Jenkins brings a solid scientific foundation to his work, holding a Bachelor of Science degree in Chemistry from the University of Florida. His strong background and many years of experience in the industry give him unique insights and a deep understanding of the field.