Magnesium
Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs.
Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is involved in energy metabolism.
Data from the 1999-2000 National Health and Nutrition Examination Survey suggest that substantial numbers of adults in the United States (US) fail to consume recommended amounts of magnesium. Among adult men and women, Caucasians consume significantly more magnesium than African-Americans. Magnesium intake is lower among older adults in every racial and ethnic group.
How much magnesium does one need?
The Recommended Daily Allowance (RDA) for magnesium varies.
For women age 19-30, the RDA for magnesium is 310 milligrams per day (mg), with and increase to
320 mg/day starting at age 31+. Pregnant woman have an RDA of 350 mg/day.
For men age 19-30 the RDA for magnesim is 400 mg/day. Starting at age 31 the RDA increases to 420 mg/day.
What are some good sources of magnesium?
Magnesium comes from many sources including green vegetables, legumes, nuts and whole grains. Some specific foods and their magnesium content include:
- Three ounces cooked halibut: 90 milligrams (mg) magnesium (20% of the Daily Value/DV)
- One ounce dry-roasted cashews: 75 mg
- 1/2 cup cooked frozen spinach: 75 mg
- Two tablespoons smooth peanut butter: 50 mg
- A medium baked potato with skin: 50 mg
- 1/2 cup cooked blackeyed peas (from can): 45 mg
- Eight ounces plain yogurt (skim): 45 mg
- 1/2 cup long-grain brown rice, cooked: 40 mg