I’ve been hearing a lot about using magnesium and how many people don’t get enough in their diets due to a decreasing amount of magnesium in our soil. I’ve also noticed more and more people using magnesium supplements for anxiety and other health benefits, such as improved sleep.
Recently, I was talking to my mom – AKA my personal on-demand nutritionist (love you mom) – and she said I should check my magnesium levels to see if I’m getting enough in my diet. She suggested I do a 3-day analysis of my magnesium intake and see if I really need a supplement or not.
I always prefer to get my nutrients from REAL food before I turn to supplements. Not to bash supplements, but generally, I’d just rather put real food, grown in the ground, in my body. And, there’s stronger evidence that getting a vitamin/mineral/etc. from FOOD versus a supplement is better absorbed by the body and thus more EFFECTIVE. But, we can’t always get what we need from food 100% of the time, so that’s when supplements come in.
What are the benefits? Magnesium is a mineral that keeps heart rhythm and blood pressure normal and bones strong. There is evidence that our diets don’t have enough magnesium in them. There’s also evidence of negative health outcomes associated with magnesium deficiencies including inflammation, anxiety, and other conditions like heart disease.
The recommended dietary allowance (RDA) for magnesium is:
- 310-320mg for adult women (slightly more for pregnant/breastfeeding women)
- 400-420mg for adult men
- Green, leafy vegetables
- Nuts (like walnuts)
- Whole-grain bread
My Magnesium Intake: I tracked my magnesium levels over a Thursday-Saturday, so I had a pretty normal eating routine. Most days I had oatmeal for breakfast, a smoothie for a snack, a variety of lunches, and some kind of wrap and veggies for dinner.
Day One: 304mg/310mg
Day Two: 250mg/310mg
Day Three: 318mg/310mg
What I Learned about Magnesium:
- My biggest takeaway from this is that the biggest source of magnesium in my diet my everyday breakfast: oatmeal. Usually with almond butter. It provides over one-third (100 mg) of my daily magnesium intake! So, I now take magnesium only on days when I know I’m not going to have oatmeal or when I know I won’t be in a normal eating routine.
- I’d recommend tracking your magnesium levels before you buy a supplement. I was surprised to learn I’ma actually getting more magnesium than I thought.
- If you’re looking for a magnesium supplement – I’ve been using Natural Vitality’s Calm plus Calcium and love it!