Magnesium: Getting Enough?Diet and supplements

Are you doing enough to feed your body’s needs for magnesium?Probably not, if you are eating the standard North American diet. Whole unprocessed foods contain magnesium, but it is often stripped away in food processing. 

More than 300 biochemical reactions in your body rely on magnesium. It’s an essential nutrient that benefits heart rhythm, muscle contractions, blood pressure control, bone health, bowel motility, and cellular energy generation. 

Here are some examples of foods high in magnesium:

Nuts and seeds  

• Almonds: 1 ounce - 80 mg

• Cashews: 1 ounce - 72 mg

• Flaxseed (whole ground): 1 tablespoon - 40 mg

• Peanuts: 1 ounce - 49 mg

• Pumpkin seeds (hulled, roasted): 1 ounce - 150 mg

• Chia seeds: 1 ounce - 111 mg

Legumes 

• Black beans (cooked): 1/2 cup - 60 mg

• Edamame (cooked): 1/2 cup - 50 mg

• Lima beans (cooked): 1/2 cup - 40 mg

Whole grains  

• Quinoa (cooked): 1/2 cup - 60 mg

• Brown rice (cooked): ½ cup - 43mg

• Shredded wheat (plain): 1 cup - 56 mg

Low-fat dairy products 

• Milk: 1 cup - 24 to 27 mg

• Yogurt (plain): 8 oz - 42 mg

Vegetables 

• Green peas: 1/2 cup - 31 mg

• Sweet corn: 1/2 cup - 27 mg

• Potatoes:  one medium potato with skin - 48 mg

Leafy Greens 

• Spinach (cooked): 1/2 cup - 78 mg

• Swiss chard (cooked): 1/2 cup - 75 mg

• Collard greens (cooked): 1/2 cup - 25 mg

Fruit 

• Avocados: one whole avocado - 58 mg

• Bananas: one medium banana - 32 mg

• Papaya: one small papaya - 33 mg

• Blackberries: 1 cup - 29 mg

Chocolate 

• Dark chocolate (70% + cocoa): 1 ounce - 64 mg

Meat, fish and eggs are not high sources of magnesium. 

Tips to get enough magnesium in your diet 

To get the recommended amount of magnesium your body requires, a whole food diet can provide what your body needs, if you aim for: 

• At least five servings of fruits and vegetables per day. 

• At least two servings of whole grains per day. 

• One ounce or 1/4 cup of nuts or seeds per day. 

• One serving (about 1/2 cup cooked) of legumes most days of the week.

You’re not just getting magnesium from these foods. You’re also getting so many essential nutrients, vitamins, other minerals, phytonutrients and fibre, that benefit your body in so many different ways. 

A magnesium-rich diet is great, but sometimes we need more!

Magnesium supplements can help improve your sleep cycle, as well as your mood. Magnesium is well known to improve constipation, as well as helping with muscle contraction and relaxation in the whole body.

There are so many magnesium supplements on the market, so here’s a guide to help you choose the best form for you:

1. Magnesium glycinate 

Magnesium glycinate is very well absorbed, and is our preferred form for most people. We recommend it for menstrual pain, migraine, leg cramps or whenever we want good uptake of magnesium. 

2. Magnesium citrate is a common supplement for treating a sluggish bowel. Magnesium citrate is also absorbed into the body. 

3. Magnesium oxide is a supplement that is a combination of magnesium and oxygen. This type of magnesium is not very easy for the body to absorb, so it is not the preferred supplement for increasing your body’s magnesium levels. However, it usually works well to treat more stubborn constipation, which is why it is the form in Milk of Magnesia.

4. Magnesium chloride has antihypertensive and cardioprotective properties. It helps to reduce pain, and relieves stress and anxiety. It is the preferred form for use in IV nutrient therapy. 

5. Magnesium lactate helps regulate the magnesium content in the blood. It also assists proper function of the heart and nervous system.   

6. Magnesium malate is a compound of magnesium and malic acid. It is the preferred form for people suffering chronic pain and fibromyalgia. Magnesium malate is one of the most easily absorbed forms of magnesium. 

7. Magnesium taurate is a combination of magnesium and the amino acid, taurine. It helps with muscle contraction, which is how it helps regulate blood pressure. It also helps with regulation of blood sugar levels and body fluid balance.

8. Magnesium L-threonate helps in regulating brain health and promotes better sleep. It can cross the blood-brain barrier, so is used for people with neurological conditions. 

9.  Magnesium orotate is a form of magnesium that promotes energy production and muscle health. It increases blood flow in the body, and is easily absorbed. 

10. Magnesium sulphate occurs naturally in the form of white crystals, also known as Epsom salts. It is often recommended to add to a hot bath for sprains and sore muscles.

When should you take a magnesium supplement? 

We suggest taking magnesium before bed, for relaxation and to improve sleep. Magnesium citrate taken in the evening will often promote a bowel movement in the morning.  

What is the daily dosage of magnesium? 

The RDA for magnesium intake (from food and supplements) is 300-400 mg a day, depending if you are male or female. A common dose of supplemental magnesium is 300mg a day, however the appropriate dosage will vary with each person. Some people find 300mg causes loose stools, while others may need up to 600mg to improve constipation.