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Marvellous magnesium – so critical to the running of our bodies (it is required for over 300 biochemical reactions), it plays a role in supporting healthy cardiovascular function, nerve and muscle relaxation, blood sugar balance, bone health and production of energy.<\/p>\n
This post will focus on how to get enough of this important mineral in the diet; what foods provide the best source, what a magnesium-rich diet might look like, and what inhibits and enhances magnesium absorption.<\/p>\n
[bctt tweet=\"Are you getting enough magnesium? Top food sources + a magnesium rich meal plan here.\" username=\"laurenglucina\"]<\/p>\n
400 mg\/day <\/strong>for adult men (19-30 years)<\/p>\n 420 mg\/day <\/strong>for adult men (31 years +)<\/p>\n 310 mg\/day <\/strong>for adult women (19-30 years)<\/p>\n 320 mg\/day <\/strong>for adult women (31 years +)<\/p>\n <\/p>\n With increased needs during pregnancy and lactation (view the full RDI chart here<\/a>) [1].<\/span><\/p>\n <\/p>\n Magnesium is one of the major minerals, named so as it is present and required in larger amounts in the body. The other major minerals are sodium, chloride, potassium, calcium, phosphorus and sulfate [2].<\/span> It is the fourth most abundant cation in the body and the second most abundant intracellular cation [3].<\/span><\/p>\n Over 70% of the body’s magnesium is stored in our teeth and bones [4]<\/span>, the rest resides in the muscle and soft tissues, with a small amount (approximately 1%) present in extracellular fluid (interstitial fluid and blood plasma). The little magnesium that is in the blood, is tightly regulated by the body, making it difficult to assess status via a blood test – only a severe deficiency would be able to be detected [5, 6].<\/span><\/p>\n Magnesium has a wide and varied role in the body, and is responsible for a whopping 300+ biochemical processes. <\/strong><\/p>\n [3, 5, 7-10]<\/span><\/p>\n Common signs of a magnesium deficiency include;<\/p>\n [5, 11].<\/span><\/p>\n Chronic stress<\/strong> can cause a magnesium depletion [3]<\/span> as can chronic disease – particularly in those where absorption is compromised (such as Celiac’s disease and inflammatory bowel disease). The various dietary inhibitors of magnesium are to be discussed shortly.<\/p>\n The best sources of magnesium come from plant foods! In fact, vegetarians, but particularly vegans, have higher magnesium intakes than meat eaters due to a large consumption of whole grains, legumes, nuts and seeds, and green leafy vegetables [12]. <\/strong><\/span><\/p>\n <\/p>\n Top Food Sources of Magnesium:<\/strong><\/p>\n This table is best viewed on desktop rather than mobile. <\/p>\n <\/p>\nAbout magnesium<\/h2>\n
Some of magnesium’s roles in the body:<\/h2>\n
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Signs of deficiency <\/h2>\n
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Top food sources of magnesium <\/h2>\n
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