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Spotlight On Magnesium

Spotlight On Magnesium

Magnesium is one of the most abundant minerals in the body.   It helps convert proteins, fats and carbohydrates to energy. It also helps manufacture proteins and synthesize the genetic material within each cell.

Magnesium is a powerhouse of a mineral that participates in over 300 biochemical reactions in the body.  It functions in muscle relaxation and contraction, including the heart muscle, which helps support normal heart rhythm and blood pressure. Magnesium is essential for nerve function, producing blood platelets, maintaining bone density, while also aiding in the prevention of tooth decay. Even more, magnesium helps with the prevention of heart arrhythmias, (irregular heartbeat) and is known to be involved in glucose and insulin metabolism.  Magnesium even helps with the absorption of calcium.


What is the Recommended Daily Allowance (RDA) for Magnesium?

AGE*Recommended Daily Allowance
Adult Males400-420 mg
Adult Females310-320 mg
Pregnant Females350 -360 mg
Breastfeeding Females310-320 mg
Adolescent Males & Females360 mg
Children 9-13 years240 mg
Children 4-8 years130 mg
Children 1-3 years80 mg
Infants from 7-12 months75 mg
Infants from birth to 6 months30 mg
*Recommendations from National Institute of Health (NIH)

Magnesium is found naturally in food such as whole grains, leafy green vegetables as well as nuts, seeds, beans, avocado and certain fish. Although magnesium deficiency is rare in healthy people, many people fall short of the recommendation; nearly half of all Americans consume less than the RDA in their diets. 

According to the Cleveland Clinic, signs of magnesium deficiency includes leg cramps, muscle spasms, numbness in hands or feet, fatigue, weakness, confusion, loss of appetite or rapid heartbeat. To boost your intake of magnesium try adding more of this mineral to your meals and snacks. 

Specific sources can be found in the following table:

How to Add Magnesium to your Meals

Breakfast: 1 cup of cooked oatmeal made with reduced fat or soy milk, top with chopped almonds or a banana. Or Plain yogurt sprinkled with chia seeds or flaxseeds topped with raspberries

Lunch: Black bean soup with a slice of whole wheat bread topped with avocado.  Or Spinach salad with garbanzo beans

Dinner: Salmon with a baked potato and broccoli. Or Halibut with quinoa and beet greens

Snack: 1 ounce of cashews, almonds or Brazil nuts with a cup of raspberries Or 1 cup of edamame with white bean dip


Content submitted by Janyce Gately – MS, RD, LDN, CHWC

Take the guesswork out of healthy eating by working with a registered dietitian. Set realistic goals, create an action plan, get started off on the right foot and receive guidance along the way. Reach out to the dietitians at Waverley Oaks to learn more at nutrition@waverleyoaks.com.