Are we aware of the health benefits of magnesium? Do we consume enough magnesium or is it sensible to take a supplement as well?
To support our immune system, our body needs to ingest the following: Omega-3 fatty acids, vitamin C, vitamin D3, vitamin K, iodine, zinc, selenium, and magnesium.
Most fresh foods, let alone processed foods, do not contain enough nutrients. On the one hand, this is caused by the depletion of the soil and the use of pesticides. On the other hand, we rarely eat according to the recommendations of the national health organizations.
This article is not medical advice. If you are ill and/or take medication, go to your GP or consult with a doctor who specializes in nutrition and lifestyle, such as an orthomolecular doctor.
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Table of contents
Recommended amounts of food
When we eat enough healthy food, and organic of course, we should get enough nutrients. But what is enough? Dutch research among adults found the following:
- 16% eat enough vegetables (> 200 grams per day, although 500 grams is even better);
- 13% eat enough fruit (> 200 grams per day);
- 34% eat fish at least once a week;
- 6% eat enough raw, unsalted nuts (15 grams per day);
- 19% drink enough tea (1 liter per day).
The conclusion must be that most of us do not meet the recommended guidelines. This contributes to the risk of nutrient deficiencies. The easiest way to avoid these risks is to take supplements. Of course, when we all follow the guidelines of health organizations, we don’t need supplements.
However, this is not always possible. For example, fresh organic foods are not always available, because when we eat organic, we eat according to the seasons.
Magnesium is a mineral
Your body needs magnesium for the formation of bone and muscles, among other things. Too much calcium prevents the absorption of magnesium. Magnesium is even more important for bones than calcium.
The recommended daily allowance from food and supplements is 400-500 mg for adults.
The health benefits of magnesium are substantial
- Provides normal blood pressure;
- Regulates blood sugar;
- Plays a role in muscle formation and proper functioning;
- Contributes to balance our psychological functions;
- Improves the functioning of more than 300 enzymes;
- Provides energy;
- Anti-inflammatory
- Ensures strong bones;
- Stabilizes the heart rhythm;
- Prevents osteoporosis.
Who is at risk for magnesium deficiency?
- People who have Crohn’s, a digestion or kidney disease, or parathyroid problems;
- Older adults;
- In case of alcohol abuse;
- Due to a nutritional deficiency;
- Intensive sports;
- Low salt intake;
- High caffeine consumption;
- Aluminum from deodorant, foil, pans, and utensils.
- Certain medicines.
A magnesium deficiency can hardly be determined with an isolated blood test. Magnesium is stored in the bones and body cells. In addition to a laboratory test, it is also necessary to look at lifestyle and diet and consider the symptoms.
Symptoms that may indicate a magnesium deficiency
- Lethargy and loss of appetite;
- Fast heart rhythm;
- Muscle cramps;
- Constipation;
- Tingling in fingers and toes;
- Restless legs syndrome.
It may be clear that all of these symptoms could just as well indicate another deficiency or illness. See your GP or another expert to make sure what the cause of your symptoms is.
Against the absorption of magnesium in the blood
The absorption of magnesium in the blood is disturbed by:
- Alcohol;
- Gluten;
- Long-term stress;
- Refined products.
Improvement of the absorption of magnesium in the blood
The absorption of magnesium in the blood can be improved with:
- Vitamin B1;
- Vitamin B6;
- Vitamin D3;
- Vitamin E;
- Selenium.
It seems that vitamin B6 improves the absorption of magnesium by the body. And a deficiency of vitamin B6 prevents such absorption.
Food containing magnesium
As said, there is a lot of food containing magnesium. Provided that the food has been grown organically in healthy soil. I have marked the varieties that contain the most magnesium with an asterisk *.
Seeds and nuts
- Almonds*;
- Brazil nuts*;
- Cashew nuts;
- Chia seeds*;
- Cumin seeds;
- Flaxseeds;
- Hemp seeds*;
- Pecan nuts;
- Poppyseed*;
- Pumpkin seeds*;
- Quinoa seeds, cooked;
- Sesame seeds*;
- Sunflower seeds*;
- Walnuts.
Fruits and vegetables
- Apricot;
- Artichoke;
- Avocado;
- Banana;
- Beet greens;
- Beetroot;
- Blackberry;
- Broccoli;
- Brussels sprouts;
- Cherries;
- Green bell pepper;
- Okra;
- Peach;
- Potatoes;
- Spinach;
- Swiss chard;
- Tamarind.
Grains and legumes
- Black-eyed peas;
- Black beans;
- Brown rice;
- Buckwheat;
- Kidney beans;
- Lima beans;
- Mung beans;
- Oats;
- (Soybeans) **;
- Wheat germ;
- Wild rice;
- Yellow corn.
Other food
- Cacao*;
- Cloves;
- Coconut milk;
- Halibut;
- Mackerel;
- Nattō;
- Oysters;
- Vineyard snail;
- Wild salmon;
- (Whole milk) ***.
** Read here why we banned soybeans: What are the Positive Effects of Deforestation or are the Negative Effects Worse?
*** Read here why we banned milk: There are Many Ideal Protein Alternatives for Cow’s Milk
Magnesium supplements
Lately, I have a lot of muscle cramps and restless legs syndrome. Especially when I’ve just gone to bed. That’s why I am taking a magnesium supplement at the moment.
Magnesium easily binds to other elements, for example to phosphates, so that the magnesium is not absorbed by the body. Phosphates are present in dark-colored carbonated soft drinks.
It appears that organic magnesium compounds (i.e. magnesium citrate or magnesium bis-glycinate, also called chelated magnesium) are better absorbed by the body than inorganic compounds (i.e. magnesium oxide, magnesium carbonate, or magnesium sulfate).
The different forms of magnesium affect different aspects of your body, so get yourself well-educated before buying a supplement.
Solgar
Our website is about sustainability, not only do we want sustainable products inside our body, but it’s also very important to us to buy products from companies with an eye for the environment. Solgar is not the only quality brand, but as far as I know, it is the only brand that packs its supplements in brown glass with a metal cap. Thus avoiding single-use plastic bottles.
Related: Review of Solgar, a Genuine and High Quality Supplements Brand
The health benefits of magnesium
In this time of a pandemic, it is a good idea to work on our natural immune system. Next to omega-3 fatty acids, vitamin C, vitamin D3, vitamin K, iodine, zinc, and selenium we need magnesium in our bodies.
The bigger part of the RDA (Recommended Dietary Allowance) we get from healthy, organic food. But because that is probably not always enough a supplement will help with this.
Make sure you buy quality products that are healthy for both you and the environment.
Are you taking supplements? Tell us in the comment box below.
I take a magnesium/ potassium supplement because I am always low due to a prescription I take. I didn’t really see where you listed the benefits near the end of your post. I am kind of aware of the benefits, but was curious about what all Magnesium can do for me. I think under your heading of “The health benefits of magnesium”, you need to add benefits. It would be helpful 🙂
Hi Leahrae, I posted them at the beginning of the article. Maybe I should repeat them in the last paragraph but I am the type that hates words for just words. A text has to make sense to me in the least number of words that is possible.
Yet, I appreciate your remark and I will think about it. Thank you and take care.
Hi Hannie,
Although I was aware of how important magnesium is I didn’t know about some of the health benefits you listed in your article. That reminds me, today I’m going grocery shopping and I’m adding chia and hemp seeds to the shopping list. I eat a lot of broccoli and I am growing green Bell peppers on my land, so I often eat Bell peppers, raw or cooked. It’s good to know that they’re a great source of magnesium.
I love nuts and eat them all the time but mostly peanuts. I can only eat three to four almonds per day because more of them makes my throat go sore (allergy). I actually have an almond tree and it’s growing nicely. Brazil and cashew nuts are expensive in my area, but I buy them sometimes.
Does magnesium also help with damaged nerves or is it specifically for bones and muscles?
Magnesium seems to help against nerve pain. I don’t know if it also helps in repairing the nerves. Sorry.
Such a pity Brasil nuts and cashews are expensive over there. Especially Brasil nuts are a great source of healthy nutrients. I eat just 1 or 2 each day.
We also grow bell peppers ourselves. I am still wondering about the colors though because they turn yellow if we let them on the plant long enough. So would your ones also turn yellow if you let them hanging long enough?
That’s funny that yours turn yellow. Even when I plant seeds from yellow peppers they still remain green, or perhaps I pull them off too soon. How long do you let them hang on the plant once they’ve reached their full size and green color?
I guess that it’s a few weeks to a month, Christine. I have a couple of very little peppers I am letting hang because I want to know if they eventually will turn red. I think they will!
My magnesium levels always were a problem, mostly due to being stressed at work all the time. I’m not a fan of nuts and I know this is an issue, but at most I can have some peanut butter from time to time. The sesame I sprinkle on salads is clearly not enough. I take some supplements for it along with B12, omega3 and D3.
Hi Aurelia, I am sorry you experience too much stress at work. It seems to me that is even a more important issue to tackle than not liking nuts. For nuts, there are alternatives, after all. Like the supplements you take.
Have you looked into fruits or vegetables that contain a lot of magnesium? I love a green smoothie in the morning or at the end of the afternoon with spinach, banana, and avocado. I add some superfood powders to it as well, for instance, Skinny Protein and Gut Feeling, both from Your Super. Delicious and super-healthy. 🙂
Thanks for your reaction, and take care.
Great article, Hannie! I enjoyed reading it very much!
Magnesium is such an essential mineral, and I know that most people are deficient in it. Most magnesium supplements don’t help because magnesium is not reaching the cells.
However, I do bathe my feet in bitter saltwater, where the body is taking magnesium. There is also a great method: magnesium oil, which I rub every night on my feet and legs. It helps very much; I sleep better.
And I used to take Schuessler Salt because it is said that the magnesium is getting into the cells.
I remember that even as a child, I already suffered cramps in my legs and feet, maybe due to the much sugar we ate at this time. But, of course, my parents didn’t know that sugar is a toxin.
I love to drink a glass of wine with dinner from time to time, but I actually can’t ingest the alcohol. In the night, I pay the price and suffer cramps. So, I try to drink more tea before I go to bed.
It is always a pity, because in our holidays while we are staying somewhere in a vineyard in Germany, we love to have a glass of wine. We love the atmosphere of the vineyard, a good meal with a glass of wine. But this has become very rare 🙂
Thanks so much, Sylvia, not just for your compliment, but also for the additional information you gave. It’s much appreciated. What is Schuessler Salt? I have never heard of it. Is it like Himalaya salt?
Alcohol is sugar as well, so if you don’t respond well to sugar I can imagine you neither respond well to alcohol. I rarely drink alcohol anymore. I used to drink it before and during dinner, like you. But ever since I am aware that drinking during meals (whether it’s alcohol or water) is not good for digesting food, I fell out of that custom.
I know what you mean about the atmosphere of the vineyards, although we weren’t at the German ones a lot. We used to visit the Elzas, which is half-German, don’t you think? 🙂
Thanks again for your remarks and stay safe.