Medicine Never Tasted So Good
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Magnesium Plays a Leading Role in Health:
Move over calcium and Vitamin D -- there's a new nutrient taking center stage and rightfully so. An adequate level of magnesium, the fourth most abundant mineral in the body, is needed for more than 300 bodily functions many of which provide us with energy. It's also necessary for bone health, steady heart rhythms, blood sugar regulation, healthy immune systems and blood pressure control. This often-overlooked mineral can help protect you against osteoporosis, high blood pressure, cardiovascular disease, ischemic strokes, Type II diabetes and metabolic syndrome (a term used to describe a cluster of risk factors that can lead to heart disease and diabetes). A recent Italian randomized trial also reported that 300mg of daily magnesium supplementation boosted physical performance in older women including significant improvement in gait speed - a predictor of future adverse health events.
Who's at Risk:
Despite being plentiful in the food supply, magnesium can be scarce in our diets. Some estimates suggest that 70% to 80% of Americans fail to consume the daily-recommended amount, which for women over 30 is 320mg and for men over 30 420mg. Unfortunately as we age, the risk of deficiency increases, in part because dietary intake decreases and we become less efficient at absorbing this critical nutrient from food. Furthermore, certain medications commonly taken by adults such as diuretics, antibiotics and drugs used to treat cancer, can interfere with magnesium absorption. The FDA has long warned that long-term use of prescription Proton Pump inhibitors (PPI) used to treat ulcers and GERD can cause low magnesium levels. Individuals that suffer from malabsorption conditions, poorly controlled diabetes and alcoholism are also at greater risk for deficiencies.
Signs of Deficiencies:
Loss of appetite, muscle weakness, fatigue, numbness, cramps, irritability, anxiety and irregular heartbeats can be signs of insufficient magnesium levels. Of course a variety of medical conditions can result in these symptoms so if you're experiencing any of the signs, consult your doctor for an appropriate diagnosis.
Dietary Sources:
Thankfully some of the most delicious and healthiest foods in the world are loaded with magnesium. The best dietary sources include:
- Dark leafy greens - spinach and Swiss chard
 - Fruits - bananas, papaya and avocado
- Seeds - pumpkin and sunflower
- Nuts - almonds and cashews
- Legumes - soybeans, peas, peanuts and black beans
- Whole intact grains - quinoa, brown rice and oatmeal
- Low- or no-fat dairy - cow's milk and yogurt
- Fish - Pollock, halibut, cod and salmon
Eating these magnesium-rich foods also provides a host of other necessary nutrients and much needed fiber.
Women looking to consume 320mg of magnesium, while being mindful of their caloric intake, could enjoy the following:
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 Breakfast: 1 container of no-fat plain yogurt mixed with ½ cup thawed blueberries and 2 TBSP toasted pumpkin seeds, 12oz of coffee. - Lunch: Large mesclun mix salad (2 cups) topped with 1/3 cup edamame or black beans, 1 egg, ¼ of an avocado and an additional 1.5 cups of mixed vegetables.
- Snack: An apple or banana and either 1 TBSP of almond or peanut butter or 10-12 almonds.
- Dinner: 4oz of baked halibut, 1 cup sautéed spinach and 1 cup cooked broccoli.
Men, to get your daily allotment, enhance the above by adding 2 TBSP of raw oatmeal or muesli to a cup of yogurt for breakfast, 1/3 of a cup of both edamame and black beans to your salad at lunch, double the almonds at snack and consume 6-8oz of fish at dinner.
Attempt to get the recommended daily allowance of all vitamins and minerals from a whole foods diet. Use the NIH guide to magnesium-rich foods to assess your intake. If you're concerned you're not getting enough magnesium from food and would like to order a high quality supplement, click here. Anyone with kidney disease who might struggle to excrete excess magnesium should not take a supplement without the consent of his/her doctor. Side effects of taking too much supplemental magnesium include diarrhea and abdominal cramping. You'll know if you've overdone it!
Bottom Line:
Feeling lethargic, having trouble sleeping, struggling with high blood pressure, diminishing bone health, or blood glucose levels? "Treat" yourself with some spinach!
This article is for informational purposes only, is not intended to diagnose, treat, cure or prevent any disease, and is not a substitute for medical advice.
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 Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle. Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person. She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses. Jean received her training at the Institute for Integrative Nutrition in New York City. To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com. |
