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Why is magnesium needed? However, many people do not get enough magnesium in their diet. It is not easy to determine if you have a magnesium deficiency because there is no easy way to measure the magnesium content in your body. The most common test for magnesium is a blood test, but most magnesium in the body is found in cells and bones. Over-the-counter magnesium supplements are available, but they can interact with some medications, such as antibiotics. Also, too much magnesium can be bad for your health. Therefore, it is recommended to take magnesium with food. Be sure to talk to your doctor about the best way to include this vital mineral in your diet. The Food and Drug Administrations recommended daily value (DV) for magnesium is 420 mg per day for men and 320 mg per day for women. Some people with migraines take higher doses of magnesium to prevent headaches, but this treatment should be done under the supervision of a doctor. You shouldnt take more than 350 milligrams in any supplement, as youll likely get magnesium from dietary sources. Many laxatives and heartburn remedies also contain magnesium. If you take these medications regularly, you should consider your levels when determining whether you need more magnesium. Adequate magnesium intake provides the following health benefits: Bone health About 60% of the bodys magnesium is stored in the bones, where it contributes to bone mineral density. If you get enough magnesium, you may be less likely to develop osteoporosis. On the other hand, too much magnesium can harm bone health. Diabetes Prevention People with higher magnesium levels have a lower risk of developing type 2 diabetes, several studies have shown. However, the American Diabetes Association states that there is no evidence that increasing magnesium levels improves blood sugar levels in people with diabetes. Magnesium supplements for heart health may lower blood pressure, according to an analysis of 34 studies. The supplements reduced both diastolic and systolic blood pressure (high and low readings) in people with normal or high blood pressure. Foods with magnesium have many other nutritional benefits. These seven foods are among the highest in this valuable mineral: 1. Pumpkin seeds Pumpkin seeds are mineral superstars. One ounce provides 156 milligrams, or about 37% of the Daily Value (DV) of magnesium. These seeds contain manganese, copper, phosphorus and zinc. They are also a good source of protein. 2. Chia seeds Chia seeds have almost superfood status thanks to their protein, calcium, fiber, antioxidants and omega-3 fatty acids. An ounce of chia seeds also contains 111 milligrams of magnesium, which is 26% of the daily value. They are advertised as promoting weight loss, but this claim is unfounded. 3. Some nuts Almonds and cashews are rich in magnesium. an ounceWhy do you need foods that contain magnesium? Magnesium is a mineral that carries out several functions in the body, such as regulating blood pressure and glucose levels, promoting bone growth, and creating DNA. Even so, many people do not get enough magnesium in their diets. Determining if you are deficient in magnesium is not easy as there is no easy way to measure the magnesium in your body. The most common test for magnesium is a blood test, however most of the bodys magnesium is found in cells and bones. There are over-the-counter magnesium supplements available, but may interact with certain medications, such as antibiotics. Also, too much magnesium can be harmful to your health. Therefore, it is recommended to take magnesium with food. Be sure to talk to your doctor about how to better incorporate this essential mineral into your diet. The Daily Value (DV) for magnesium established by the Food and Drug Administration is 420 milligrams a day for men and 320 mg a day for women. Some people with migraine take higher doses of magnesium to prevent headaches, but treatment should be monitored by a doctor. You shouldnt take more than 350 milligrams in any supplement, as youre likely consuming some of your magnesium from dietary sources. Many laxatives and heartburn medications also contain magnesium. If you are taking these medications regularly, you should consider their levels when deciding whether or not you need more magnesium. Adequate magnesium has the following health benefits: Bone Health About 60% of the bodys magnesium is stored in the bones where it contributes to bone mineral density. If you get enough magnesium, you may be less prone to developing osteoporosis. On the other hand, too much magnesium can be detrimental to bone health. Diabetes Prevention As numerous studies have shown, people with higher levels of magnesium have a lower risk of developing type 2 diabetes. However, the American Diabetes Association says there is no evidence that increasing magnesium levels improves blood sugar control in people with diabetes. According to an analysis of 34 studies, magnesium supplements can lower blood pressure. The supplements lowered both diastolic and systolic blood pressure (upper and lower measurement) in people with normal or high blood pressure. Foods with magnesium offer many other nutritional benefits. These seven products are among the highest in this precious mineral: 1. Pumpkin seeds Pumpkin seeds are mineral superstars. One ounce provides 156 milligrams, or about 37% of the Daily Value (DV) of magnesium. These seeds contain manganese, copper, phosphorus and zinc. They are also a good source of protein. 2. Chia seeds Chia seeds have an almost superfood status, containing protein, calcium, fiber, antioxidants and omega-3 fatty acids. An ounce of chia seeds also contains 111 milligrams of magnesium, which is 26% of the DV. They were advertised as a weight loss aid, but this claim has not been proven. 3. Certain nuts Almonds and cashews are high in magnesium. ounce

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