How often during the day do you consider the vitamins and minerals you are consuming in what you eat? Most people don't do a mental breakdown of whether they are getting all the essential nutrients they need through their food for a healthy body. Magnesium, according to the Mayo Clinic, is necessary for normal heart rhythms, good muscle tone and a healthy immune system.
Getting the recommended daily intake (RDI) is really quite easy if you know what to do. For women younger than 31, the RDI is 310 mg, and 31 and older it's 320 mg. Men's RDI is slightly higher with the younger than 31 crowd at 400 mg and 31 and older at 420 mg. Keep reading to determine if you are magnesium-deficient and what you can do about it.
1. Assess if you are magnesium-deficient or not
Magnesium is a mineral found in many types of foods; it plays an essential role in human DNA production and repair, and in maintaining healthy bones, nerves and muscles. Though it is readily available, most Americans do not meet their need for magnesium through their diet. The first step is to know if you are magnesium-deficient or not. Pay attention: 12 signs you need more magnesium.
2. Know the benefits of magnesium
Once you understand the mineral’s role in bone, nerve, and muscle health, you won't ever get enough magnesium. Though recommended intake can vary based on age and gender, adequate consumption of magnesium can help increase your chances of experiencing the following benefits. Read about the 14+ benefits of magnesium.
3. Eat 12 magnesium-rich foods
It turns out you can easily eat your way to getting the magnesium you need. Sometimes, the easiest solution is to make the necessary diet changes. Pick up something different at the store or make another choice when dining out. You'll want to read about these 12 magnesium-rich foods.
4. Eat magnesium-rich herbs
Consumption of nuts, vegetables, fruits and dairy are highly recommended to keep an adequate amount of magnesium in the body. Magnesium-rich herbs and supplements, however, offer an additional boost to increase magnesium levels. Not sure which herbs offer magnesium? Check out these 12 magnesium-rich herbs and natural supplements that may improve your heath.
5. Beware of myths about magnesium
It's important to clear up any misconceptions about magnesium. A lot of mystery and questions surround this mineral, and it's time to dispel rumors about its function and the role it plays in the body. Hopefully, addressing these 15 myths about magnesium can clear up any misunderstandings about its benefits and dangers.
6. Beware of too much magnesium
Exceeding magnesium's recommended intake, which varies based on age and gender, can cause side effects, especially when absorbed through supplements. These symptoms can indicate magnesium toxicity. Read on for 9+ potential side effects of too much magnesium.