Are you getting enough magnesium? A flip of the coin could probably tell you. Around half of Americans consume less than the estimated average requirement (EAR) of this mineral each day. (For the record, it’s 380 milligrams for men and 300 milligrams for women.)
Though inadequate magnesium is often associated with poor diet (which, yes, is often the culprit), food choices aren’t the only reason levels of this important mineral can drop too low. “Factors that can contribute to low levels include health conditions like diabetes (especially for those taking metformin), gastrointestinal disorders that affect nutrient absorption, and the use of multiple medications, all of which can hinder the body’s ability to absorb magnesium effectively,” says Julie Pace, R.D.N., a dietitian who specializes in functional nutrition with Core Nutrition Health And Wellness.
When magnesium dips too low, symptoms like an increase in blood pressure, higher blood sugar, headaches, muscle cramping, an uptick in anxiety, and trouble sleeping can all pop up. While your doctor can perform a blood test to gauge your levels, many experts suggest that since tests are unreliable and expensive, experiencing symptoms and risk factors can be reason enough to supplement.
If your mag needs magnification, here are six ways to get more of the mineral into your system, plus why it’s so important for health in the first place.
What magnesium does for health
The magnesium in foods is the same magnesium you’ll find in rocks or seawater. The difference is the amount each contains. Magnesium is a micronutrient, meaning humans only need small amounts to support good health. (In other words, you don’t need to go crunching on rocks to get your daily dose.) However, the small amounts of magnesium we do require have a powerful impact on our health.
“Magnesium is essential for over 300 biochemical processes in the body,” says Dr. Sabrina Solt, N.M.D., a naturopathic doctor specializing in regenerative and anti-aging medicine. “It supports muscle relaxation, reduces stress, improves sleep quality, and regulates blood sugar. It’s also crucial for heart health, nerve function, and strong bones.” So, clearly, it’s critical that we get enough of it. How to get more magnesium in your system
Looking to augment your Mg (yep, that’s magnesium)? There are plenty of ways to approach it.
1. Add more high-magnesium foods to your plate
The first (and most obvious) solution for low magnesium is to eat more high-magnesium foods. Solt and Pace recommend regularly adding spinach, quinoa, almonds, avocados, cashews, sprouted seeds, legumes, and dark chocolate (woohoo!) to meals and snacks. In many cases, a well-balanced diet might be all you need to rectify a deficiency.
More good news: There’s little risk of overdoing it on magnesium from your diet. According to the National Institutes of Health, the kidneys eliminate excess magnesium from food in healthy people. That said, people with kidney disease should talk to their doctor before digging into an intentionally high-magnesium diet.
2. Try an oral magnesium supplement
Magnesium supplements are a popular and relatively inexpensive way to get your numbers in the black. The question, though, is which type to take!
Magnesium comes in multiple forms, including magnesium glycinate, threonate, oxide, citrate, and taurate. Each may be best for different health concerns and goals. Taurate, for example, has evidence-based backing for supporting healthy blood pressure and blood sugar, while glycinate might be best for helping you wind down physically and mentally. Meanwhile, magnesium citrate is known for being well absorbed. If you’re not sure which form is the best for your needs, consult this guide or check in with a healthcare provider or registered dietitian (The Vitamin Shoppe’s Healthy Awards loyalty program offers free nutrition coaching). It may take a little trial and error to land on your ideal match.
3. Soak in an Epsom salt bath
The addition of Epsom salts (a.k.a. magnesium sulfate) to a warm bath offers dual benefits. Besides bringing an extra layer of relaxation to your experience, Solt says soaking in an Epsom-infused tub allows magnesium to absorb into your skin. (Just note that the research is mixed on how much of the mineral you’ll take in through your pores.)
New to Epsom salt baths? The general recommendation is to dissolve one to two cups of Epsom salts into your tub as it fills with warm water and then soak for at least 10 minutes. Consider it your go-to move whenever you’re feeling achy or tense.
4. Apply magnesium lotion or spray
Despite some disagreements about how much magnesium the body can absorb through the skin, mag lotions and sprays might be worth a try. A 2017 study found that applying magnesium cream to the skin resulted in higher blood and urinary magnesium levels than applying a placebo.
Solt says topical products can be especially useful for soothing sore muscles. Try rubbing two to four pumps of spray or lotion into target areas. (Check out this simple Magnesium Topical Spray from Now Foods or a scented option like Cymbiotika Lavender Topical Magnesium Oil.)
5. Avoid alcohol and excessive caffeine
If you’re the coffee-’til-wine type, you might want to rethink your beverage habits. “Alcohol and caffeine deplete magnesium and hinder its absorption,” says Pace. In fact, even social drinking could put you at risk of magnesium deficiency. And while coffee actually contains a small amount of magnesium, experts suggest its diuretic effect negates potential positive effects.
To keep more hard-won magnesium in your system, consider substituting your morning coffee for an herbal tea. Or, at cocktail hour, dabble in any of the many functional mocktail-style beverages available these days.
6. Balance magnesium with more vitamin d and less calcium
According to Pace, two other micronutrients are involved in the balanced absorption of magnesium: vitamin D and calcium. “Whereas vitamin D helps boost magnesium absorption, calcium competes with it,” she explains.
What does this mean for you? For one, Pace recommends trying to avoid consuming calcium- and magnesium-rich foods together. This might look like skipping cheese atop a spinach salad or steering clear of yogurt in a smoothie that contains leafy greens. On the vitamin D front, consider checking in with your provider about whether a vitamin D supplement is a good idea—especially if you’re really going in on supplemental magnesium, she says.
ABOUT OUR EXPERTS: Julie Pace, R.D.N., is a dietitian specializing in functional nutrition with Core Nutrition Health And Wellness. Dr. Sabrina Solt, N.M.D., is a naturopathic doctor specializing in regenerative and anti-aging medicine.
- Read more: Your guide to all of the different magnesium supplements out there
- Read more: How to get the best results from magnesium supplements
This The Vitamin Shoppe article originally appeared on WhatsGoodbyV.com and was syndicated by MediaFeed.org.
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