Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian at EntirelyNourished, and Sheryl Ross, MD, board certified OB/GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, CA, answered these and other magnesium-related questions for Medical News Today.
What roles does magnesium play in the body?
“Magnesium is an essential mineral that helps your body turn food into energy, supports healthy muscles and nerves, keeps your heart beating normally, regulates blood sugar, and helps maintain healthy blood pressure,” explained Routhenstein.
Ross added that this nutrient plays a key role in protein synthesis and may help regulate cortisol levels, the “stress hormone.”
The physician also explained that it supports thyroid health and helps maintain hormonal balance overall. This may be the case particularly in women, according to mounting evidence.
Is the hype around magnesium benefits justified?
When it comes to how justified the hype around magnesium is, expert opinions may be split.
“Research links higher magnesium intake to a lower risk of stroke, heart disease, type 2 diabetes, and bone loss,” Routhenstein told us.
“However,” the dietitian cautioned, “much of this [evidence] comes from observational studies, where people eating more magnesium-rich foods also tend to have healthier overall diets.”
In contrast, Ross emphasized that “magnesium deserves more recognition in how important it is to the body’s optimal function,” noting, besides its protective effects on heart, bone, and metabolic health, its potential for migraine prevention.
“More awareness should be given to maintaining adequate magnesium levels as a way to live a healthier life,” said Ross.
What are some good dietary sources of magnesium?
For those who may want to consciously incorporate more natural sources of magnesium into their diets, Routhenstein advised that:
“Good sources of magnesium include nuts and seeds like almonds, pumpkin seeds, and cashews, legumes such as black beans, lentils, and chickpeas, whole grains like brown rice, quinoa, and oats, and leafy greens such as spinach and Swiss chard.”
“Other magnesium-rich foods include avocado, yogurt, and bananas,” she continued.
Ross also added oily fish like mackerel and salmon to this list.
In terms of how much magnesium one should consume, “adults generally need about 310 to 320 mg [milligrams] per day for women and 400 to 420 mg per day for men, and many fall short if their diets are low in whole plant foods,” said Routhenstein.
How can somebody tell if they have a magnesium deficiency?
“Severe magnesium deficiency is rare in healthy people who eat a varied diet, but low levels can still occur,” Routhenstein went on.
“Higher-risk groups include those with digestive disorders, uncontrolled diabetes, certain medications, older adults, and heavy alcohol use,” she pointed out.