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How to Get More Magnesium in Your Diet

Magnesium is an essential mineral that supports the entire body. Add these foods to your diet to get more magnesium on a daily basis.
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Magnesium is a workhorse of a mineral that does more for your body than you probably know of. In fact, there is a good chance how you feel right now, whether you're full of energy or struggling to stay awake, is due to your magnesium intake.

Why Do We Need Magnesium?
Of all the minerals in the body, magnesium takes up the fourth largest percentage, with about 50 percent of it stored within our bones. Magnesium plays a part in more than 300 different biochemical reactions, according to the National Institutes of Health (NIH), which makes it an essential component of a healthy diet. The benefits of magnesium include:

  • Strong bones and teeth with a lower chance of fracture and breakage
  • A resilient immune system
  • Optimal muscle contraction and relaxation
  • Proper heart rhythm and blood pressure
  • Blood sugar stabilization
  • Adequate energy production
  • A calm central nervous system for better sleep
  • Digestive regularity

The most common symptoms of magnesium deficiency are fatigue and weakness as well as loss of appetite and digestive discomfort. So, how do you make sure you're getting enough?

Magnesium-rich Foods
The recommended daily intake of magnesium is 400 to 420 mg for an adult man and 310 to 320 mg for an adult woman. As with all nutrients, the most best way to make sure you're getting the recommended daily allowance is through your diet. These 10 foods provide a delicious boost to your magnesium intake:

  1. Bananas: 8% per serving
  2. Spinach: 6% per serving
  3. Kale: 7% per serving
  4. Brown Rice: 21% per serving
  5. Quinoa: 83% per serving
  6. Avocados: 10% per serving
  7. Brazil Nuts: 125% per serving
  8. Halibut: 11% per serving
  9. Black Beans: 73% per serving
  10. Soybeans: 130% per serving

Magnesium Supplements 101
If you're in need of additional magnesium, which your doctor can inform you of, a supplement may be your answer, especially as you age. Magnesium supplements are sold on their own in various strengths and also commonly paired with calcium and/or vitamin D for optimal absorption and benefit. You can find pills as well as powder and liquid magnesium supplements. We recommend taking your magnesium supplement at night to get the calming and digestive benefits this mineral can provide. Do be sure to check with your doctor first before taking a magnesium supplement if you're currently taking medication or if you're pregnant or breastfeeding.

If you've noticed you're feeling more tired lately, a lack of magnesium may be to blame. Try this changes and see how different you feel. Stay well!

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