I'm glad to know I get plenty of Magnesium...do you?
Daily Dose: Magnesium
What happens if I don’t get enough magnesium?
A chronic lack of magnesium in the body yields many consequences – including low energy levels. Symptoms of magnesium deficiency include fatigue, weakness, anxiety, and irritability.
Research on red blood cells has shown that lower levels of magnesium can make the cells more fragile – leading to a decrease in available red blood cells. Red blood cells are vital for increasing your energy levels because they deliver needed oxygen to tissues.
A 2002 study also revealed that low magnesium levels disrupt the body’s efficiency for using energy stores. The researchers assessed the effects of dietary magnesium restriction during exercise in postmenopausal women. They found low magnesium levels led to higher oxygen use and higher heart rates during exercise.
This suggests magnesium helps to optimize the use of oxygen in order to burn calories and feel more energized, and a lower level of magnesium hinders that process.
Where can I get magnesium?
Magnesium is widely available in different foods – especially green vegetables, cereals, and fruits. The Recommended Daily Allowance (RDA) of magnesium for young adults is around 400 mg/day for men and 310 mg/day for women. For adults over 30, the RDA is 420 mg/day for men and 320 mg/day for women. However, despite how easy it is to find magnesium, studies have shown that between 68-75% of American adults are magnesium deficient.
How do I maintain my magnesium levels?
In order to maintain proper levels of magnesium, taking a supplement may not be the best idea. The body needs a steady supply of magnesium throughout the day. Most supplements will not contain more than 100 mg of magnesium because of bulk. However, because magnesium is so plentiful, a diet rich in magnesium is the best way to keep your stores up, and it’s easy to maintain.
Because the body consistently uses up its stores of magnesium, eating a magnesium-rich diet throughout the day – instead of taking it all at once – will also keep the body’s magnesium stores elevated. Research has also suggested that B vitamins (especially vitamin B6) promote the absorption of magnesium in the gut.
What foods can I eat to get my daily dose of magnesium?
Eat at least 5 servings of any of these magnesium-rich foods throughout the day:
- ½ cup of boiled spinach
- ½ cup of quinoa
- 1 cup of brown rice
- 1 cup of kidney beans
- 1 cup of lentils
- 1 cup of raisin bran
- 1 cup of shredded wheat
- 1 cup of oatmeal
- 2 slices of whole wheat bread
- 2 bananas
Bananas are a great fatigue-fighting snack. In addition to 32 mg of magnesium, they contain potassium – another energy-boosting mineral.
Kidney Beans
A cup of kidney beans contains 70 mg of magnesium and is a great source of protein and fiber.
Black Beans
Black beans are a great source of magnesium – one cup contains 120 mg! Try getting your daily dose with these delicious black bean brownies.
Brown Rice
A cup of brown rice contains 84 mg of magnesium. For a magnesium-rich meal, pair brown rice with black beans. Both foods are incomplete proteins that, when combined, provide all of the nine essential amino acids your body needs.
Lentils
A cup of lentils is loaded with protein and fiber and contains 72 mg of magnesium. Lentils are a great substitute for meat, and can be eaten plain by boiling them in water with lemon.
Oatmeal
Start your day with a bowl of energy-boosting oatmeal. One cup of oatmeal contains 61 mg of magnesium.
Quinoa
Quinoa is a rare whole grain and complete protein. Plus, half a cup contains a whopping 118 mg of magnesium.
Spinach
Half a cup of boiled spinach contains 78 mg of magnesium. Cooked spinach is also rich in calcium. Raw spinach is still good for you, but cooked spinach makes it easier for your body to absorb the minerals it contains.
