Magnesium is an essential mineral that plays a crucial role in many bodily functions. Many people don’t get enough from diet alone, and certain lifestyle factors or health conditions can further deplete levels.
RDA: The Recommended Dietary Allowance (RDA) for most adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women.
- Magnesium helps support a healthy heart by maintaining a steady heartbeat, assisting in regulating blood pressure, and playing a role in preventing heart rhythm disturbances.
- It is important for bone health because it works with calcium and vitamin D to keep bones strong.
- It helps muscles contract and relax properly and supports proper nerve signaling, which helps prevent cramps and spasms.
- Magnesium is involved in converting food into energy.
- It also helps regulate insulin and blood sugar levels, which is important for preventing type 2 diabetes.
- Low magnesium levels may contribute to fatigue, anxiety, and sleep problems that can affect cognitive function.
Some factors that affect Magnesium levels:
- Your diet may not include enough magnesium rich foods such as leafy greens, nuts, seed, whole grains, and legumes.
- Conditions like Crohn’s disease, celiac disease, or chronic diarrhea can reduce absorption of magnesium.
- Excessive alcohol consumption causes an increase in magnesium loss through urine.
- Certain medications such as diuretics, some antibiotics, and proton pump inhibitors (PPIs) can reduce magnesium levels.
- Chronic stress increases magnesium excretion in urine.
- Excessive sugar and refined carbs in your diet can increase magnesium loss. Magnesium is vital for your heart, muscles, bones, metabolism, and overall well-being.
