Top Food Sources of Magnesium and Why This Mineral is Key to Great Health

Did you know that magnesium is an important in over 300 biological reactions? This crucial mineral is involved in many essential bodily activities.

Magnesium contributes to your overall health in many ways, including:[1]

• Relaxing the heart and muscle
• Metabolize carbohydrates, fats, and proteins
• Supporting protein synthesis and healthy calcium deposition – 

Some symptoms of magnesium deficiency include cramps and muscle tension, difficulty sleeping, headaches and  low energy. 

High intakes of fat or calcium can intensify magnesium insufficiency.

The Allowance (RDA) for magnesium is 320 mg daily for women, and 420 mg daily for men. 

Individuals with impaired kidney or with kidney disease should not take magnesium supplements.

It’s best to obtain your magnesium through foods.

• Spinach: 1 cup                    157 mg
• 1 tbsp pumpkin seeds         84 mg
• Dark chocolate: 50 g          115 mg
• Salmon                75 g            92 mg
• Almonds: 1/4 cup                  90 mg
• Brown rice: 1 cup                   80 mg
• Avocado      1 medium           58 mg
• Bananas      1 medium           30 mg
• Strawberries  1 cup                20 mg

    

• Spinach: 1 cup                        157 mg
  
• 1 tbsp pumpkin seeds             84 mg
  
• Salmon 75 gr                             92 mg
• Almonds 1/4 cup                      90 mg 

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                                                            473  mg of Mg

Magnesium citrate is one of the best absorbed forms of magnesium, especially compared to magnesium oxide.[7,8,9]

Magnesium essential for metabolism of vitamin D and calcium

Research has shown that vitamin D deficiencies play a major role in the development of dozens of diseases, including a variety of cancers as well as diabetes, heart disease, arthritis, osteoporosis, psoriasis and mental illness.

Adequate magnesium in the body are essential for the absorption and metabolism not only of vitamin D but of calcium as well. 

Magnesium converts vitamin D into its active form so that it can help calcium absorption.

Magnesium stimulates a hormone, calcitonin, which helps to preserve bone structure and draws calcium out of the blood and soft tissues back into the bones, preventing osteoporosis, some forms of arthritis and kidney stones.

• Magnesium is essential for the metabolism of vitamin D.

• Enzymes are protein molecules that stimulate every chemical reaction in the body. All the enzymes that metabolize vitamin D require magnesium.

• Magnesium has a role in vitamin D's effect on the immune system. 

Vitamin D inhibits calcium deposition in arteries, and magnesium converts vitamin D into its active form so that it can prevent calcium buildup in cholesterol plaque in arteries. 

The combination of magnesium and vitamin D3 helps prevent clogged arteries by drawing calcium out of the blood and soft tissues back into the bones.

Magnesium can increase the effectiveness of vitamin D, and improve the general health and well-being.