All About Magnesium
The Importance of Magnesium
A 2018 study published in the Journal of Osteopathic Medicine revealed that the typical US diet provides only 50% of the necessary magnesium for the human body (Mazokopakis & Papadomanolaki, 2018). This finding suggests that approximately half of the population could be at risk of magnesium deficiency. This is a serious concern, as adequate magnesium levels are essential for the effective metabolism of Vitamin D (Mazokopakis & Papadomanolaki, 2018). This underscores the importance of ensuring sufficient magnesium intake when taking Vitamin D supplements to fully benefit from its effects.
Magnesium plays a pivotal role in various bodily processes, including the regulation of muscle function, blood sugar, and the maintenance of healthy bone density, among others. According to Harvard guidelines, the recommended dietary allowance of magnesium for adults aged 19 and older is 40-420mg daily for men and 310-320mg daily for women (Harvard, n.d.). If you do not deliberately include magnesium-rich foods in your diet, it is likely that you are not obtaining an adequate magnesium intake, which can lead to undesirable side effects.
Early signs of Magnesium Deficiency
Headaches
Nausea
Loss of appetite
Weakness
Fatigue
Muscle cramps
Magnesium-Rich Foods
Leafy greens
Nuts
Pumpkin seeds
Steel-cut oatmeal
Legumes
Soy bean
Magnesium Supplements
References
Harvard T.H. Chan School of Public Health. (n.d.). Magnesium. Harvard T.H. Chan School of Public Health. Retrieved October 25, 2022, from https://www.hsph.harvard.edu/nutritionsource/magnesium/
Mazokopakis, E. E., & Papadomanolaki, M. G. (2018). Investigating the influence of vitamin D replacement therapy on magnesium status. Journal of Osteopathic Medicine, 118(12). https://doi.org/10.7556/jaoa.2018.167