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19 Magnesium Tips You Didn't Know You Needed

Be Meagan Morris

This underdog mineral deserves a spotlight!

We all hear about the importance of vitamin D, calcium, and omega-3s every day, but it’s not that often we hear about the body-boosting benefits of magnesium. That’s a shame because magnesium really is a miracle mineral that can help alleviate—or even prevent—many of the problems that many of us experience. Find out more about the benefits of magnesium and how to fit more of it into your life, and then don’t miss these 100 Ways to Live to 100!

1
There’s a Reason It’s Called ‘Essential’

It might be hard to believe, but magnesium is responsible for over 300 biochemical reactions in the body, including brain and muscle function. Ignore your body’s need for it and you’ll feel crummy; headaches, muscle aches, and overall fatigue are common indicators that you’re not getting enough magnesium in your life.

2
You Need More of It Than You Realize

According to the National Institutes of Health, people need quite a bit of magnesium every day to maintain proper levels. Adult females need 310-320 milligrams a day, while pregnant and breastfeeding women need as much as 400 milligrams. Men need the most: At least 400 milligrams a day to stay balanced. Are you or someone you know expecting a baby? Our brand-new book Eat This, Not That! When You’re Expecting, authored by America's leading OB/GYN Dr. Jennifer Ashton, is now available. Get the doctor-recommended, trimester-by-trimester eating plan for baby and you!

3
Hard Water is a Good Source

Few of us drink hard water anymore, thanks to the water purification process. This process gives us clean water, but it takes out the natural minerals—namely magnesium and calcium—found in hard water. According to a report by the World Health Organization, native communities who consume hard water showed fewer problems with cardiovascular disease when compared to natives who moved into more urban settings.

4
It's Best to Get It From Food

Whole foods are the best place to get magnesium. Foods high in fiber—like dark leafy greens, nuts, seeds, fish, beans, avocados, and bananas—are great sources. And don’t expect to get much from your favorite snack foods: the food processing techniques used by manufacturers take out most of the vitamins and minerals in foods, including magnesium.

5
Pumpkin Seeds and Kelp Are Great Sources

Believe it or not, just a half cup of pumpkin seeds provides nearly 100 percent of your daily magnesium needs. Kelp, a type of seaweed, might not be the most common food on your menu, but one serving of the green stuff contains 780 mg of magnesium. Also, bananas are a great source of potassium, but one medium piece of the fruit also provides 15 grams of magnesium.

6
Craving Chocolate? You Need Magnesium

We all love a delicious piece of chocolate now and then, but if you can’t get enough? Time to get some magnesium. According to a study by the University of Arizona Medical Center, chocolate lovers might be obsessed because their bodies are craving the body-boosting benefits of magnesium. Chocolate—especially dark chocolate—contains about 24 percent of your daily magnesium needs, making it a good (and yummy!) source.

7
Supplements Are Often Needed

It might be best to get magnesium from food, but it’s not always possible. That’s where supplements come in, but not all are created equal. According to the National Institutes of Health, magnesium in aspartate, citrate, lactate, and chloride forms is better absorbed by the body than magnesium oxide and sulfate forms.

8
It’s Best With Calcium and Vitamin D...

Magnesium and calcium are best buddies because the magnesium helps draw calcium into the bones, keeping them strong. This helps prevent osteoporosis and some forms of arthritis. In addition, magnesium and vitamin D work well together. That said, there’s a school of thought that recommends taking magnesium separate from other vitamins because it’s usually taken in large doses. The best bet? Get a recommendation from your doctor.

9
...But Not With Zinc

Zinc is another important nutrient, but it’s best not to take large doses with magnesium. According to one study, high doses of zinc (over 142 milligrams a day) can throw off the balance of magnesium in the body and keep it from absorbing correctly. Surprised by this info? Then you need to check out these 21 Things You Don't Know About Vitamins!

10
...And Not With Certain Antibiotics

It seems odd since magnesium is essential for the body, but you shouldn’t take extra supplements if you’re on certain antibiotics. Antibiotics that contain aminoglycosides affect the muscles and, since magnesium affects the muscles, it might cause problems. Also, some antibiotics—like Quinolones—can affect how much magnesium the body can absorb. Magnesium can also bond to Tetracycline antibiotics, reducing the healing powers of the medication.

11
It’ll Stop the Tossing and Turning

Feeling restless when you try to sleep? You probably need magnesium. Magnesium helps the function of the GABA receptors in the body and nervous system. GABA is the neurotransmitter that helps calm the body—without it, we stay tense and awake. This calming factor is why many opt to take magnesium supplements before bed. Speaking of, discover these 10 Ways to Sleep Better Tonight—Guaranteed!

12
It Can Help Ease Migraine Pain

Migraines are one of the most confusing conditions in the world, but it’s believed that at least some of them—especially premenstrual migraines—are caused by low levels of magnesium. The reasons aren’t thoroughly understood, but it's believed that magnesium helps relax muscles and the brain’s blood vessels.

13
And Helps Beat Belly Fat

Can’t seem to lose belly fat? It might have something to do with your magnesium levels. Magnesium plays an important role in insulin function, allowing the body to effectively convert glucose into energy. Keep magnesium levels in check and your body is better able to function, leaving you energetic and less likely to develop more belly fat.

14
It Helps Keep Your Heart Strong

Heart disease is a huge killer of both men and women, but adequate magnesium has been shown to help keep it away. A study of people participating in the Honolulu Heart Program found that men who took more than 320 mg—less than the daily recommended intake—showed that only four out of 1,000 participants developed heart disease. On the other side, seven men out of 1,000 who look less than 320 milligrams developed heart disease.

15
Caffeine is Magnesium’s Enemy

There are a million-and-one reasons why you should cut out cola, but here’s another one: It can make you deficient in magnesium. The reason: Excessive caffeine makes it more difficult for the intestines to absorb magnesium. You can counteract that by consuming more magnesium, but at some point, you won’t be able to get enough to make up the difference.

16
Gym Rat? You Need Magnesium

Magnesium is important to athletes because of its heart benefits, but it’s also shown to help the body rebuild adenosine triphosphate (ATP) that’s broken down during exercise. It also helps the body burn that energy more efficiently, lowering the amount of lactic acid that builds up post-exercise. Less lactic acid means less muscle soreness. In addition, the muscle-relaxing properties of magnesium also help soothe pain post-workout. Bookmark these 20 Post-Workout Recovery Recipes for smart choices in the kitchen!

17
It Alleviates the Blues

Magnesium affects many neurological processes, including parts of the brain responsible for mood levels. According to the National Institutes of Health, the true connection between magnesium levels and depression isn’t totally understood, but a clinical study found that proper levels of magnesium are shown to be just as effective as a popular (but unnamed) antidepressant.

18
It Cuts Down Your Risk of Cancer

Magnesium, at its very core, helps prevent inflammation in the body. Inflammation is shown to be a leading cause of a number of diseases, including cancer. Cells low in magnesium are weaker, leading them to be more susceptible to other invaders. A meta-analysis by the International Society for the Development of Research on Magnesium found that low magnesium negatively affects the permeability of cells, which has been shown to initiate carcinogenesis (or the formation of cancer).

Speaking of inflammation, make sure you stock up on these 20 Anti-Inflammatory Foods!

19
It Get Things Moving

Magnesium is often used as a stool softener because it helps draw water into waste, making it easier to pass through. Also, it’s effectiveness as a muscle relaxer makes it easier to, well, relax the muscles responsible for waste elimination. Relaxed colon muscles mean it’ll be easier to push things through and is why magnesium is part of our list about 23 Foods That Make You Poop.


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By Jennifer Ashton, MD
ABC News Chief Women's Health Correspondent


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