Magnesium deficiency is a hot topic in the health blog world, and if you are reading this, it’s likely that you are concerned that you may be suffering from this deficiency or are at risk.
Magnesium is an important mineral. It is needed for more than 300 biochemical reactions in the body, including protein synthesis, nerve and muscle function, controlling blood glucose, and regulating blood pressure. Magnesium deficiency can impair these vital bodily functions.
At Jeca, our advice on the matter is (as always) to aim to choose whole foods whenever possible and to avoid artificial ingredients. But if you are worried about magnesium deficiency, here’s what you need to know…
Magnesium Deficiency on the Rise?
Many online sources claim that there has been an increase in people suffering from lower magnesium levels due to changes in the modern diet and lower levels of magnesium found in food due to changing soil conditions and farming processes.
However, according to the U.S. Department of Health and Human Services’ National Institutes of Health (NIH), healthy adults are at low-risk for magnesium deficiency. Despite this, they do state that “habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.”
Groups most at risk for magnesium deficiency include: older adults and people with gastrointestinal diseases (e.g. Crones or Celiac Disease), people with type 2 diabetes or people with alcohol dependency.
What Are the Symptoms of Magnesium Deficiency?
According to NIH, the following may be symptoms that you are deficient in magnesium:
- Loss of appetite
It has also been claimed that the following are symptoms:
- Sensitivity to noise
- Anxiety, depression or restlessness
- Muscle soreness or spasms
- High levels of stress
Coldness in extremities
How Much Magnesium Should I Be Getting?
The Recommended Dietary Allowances (RDAs) for Magnesium vary by age and gender:
- Women between 19 and 30 should aim for 310 mg per day;
- Women 31 and older should aim for 320 mg;
- For those who are pregnant it's between 350 mg and 360 mg;
- Men between 19 and 30 need 400 mg;
- Men older than 31 need 420 mg.
What Foods Should I Eat To Get Enough Magnesium?
Luckily, magnesium can be found in abundance in natural, whole foods such as spinach, legumes, nuts, seeds, and whole grains. Generally, foods with a naturally high fiber content provide magnesium whereas highly processed foods (where the nutrient-rich germ and bran have been removed) have a substantially lower magnesium content. Your best bets are Almonds (80 mg per serving), Spinach (78 mg per serving), Cashews (74 mg per serving) and Peanuts (63 mg per serving).
At Jeca, we’ve always advocated eating natural, unprocessed foods as much as you can - and as you can see from the above, the science backs us up. Our energy bars and energy cookies contain magnesium rich nuts and other wholesome, natural ingredients. Enjoy them for the delicious taste and peace of mind that you are getting the nutrients your body needs to thrive.