Magnesium has been in the news a lot lately. According to the American Pharmacists ' Association, magnesium is now the second-best-selling supplement in the U.S., right behind Vitamin D. In the last four years, dozens of research papers have been written about the effect of magnesium on vascular function, attention deficit disorder, cognitive impairment, Vitamin D deficiency, liver function, and more.
Then there is TikTok, where videos with #magnesium have over 690 million views, and those with #magnesiumdeficiency have over 277 million views. All this media attention has people wondering, "Do I need to take a magnesium supplement?"
What Is Magnesium?
Magnesium is a mineral that plays a crucial role in more than 300 biochemical reactions, including energy production, muscle and nerve function, protein synthesis, blood glucose control, and blood pressure regulation. You can get it from many foods, including green leafy vegetables, nuts, seeds, whole grains, legumes, and bananas. Even dark chocolate is a good source of magnesium (but it shouldn't be your only source!)
How Much Do I Need?
The Recommended Dietary Allowance (RDA) for magnesium for adults aged 51+ is 420 milligrams (mg) for men and 320 mg for women. You could easily get that by eating a banana, a salad with 2 cups of spinach, and a quarter cup of trail mix with pumpkin seeds, almonds, and 1 oz of dark chocolate (432 mg). Here is a list of 25 magnesium-rich foods from the Cleveland Clinic.
Should I Supplement?
According to Dr. Noorhan Nassar, a primary care physician at Houston Methodist, "It is rare for the average person who maintains a well-balanced to be deficient in magnesium." A magnesium deficiency isn't typically caused by diet, at least in the US. More often, a deficiency is caused by conditions that affect its absorption (like chronic diarrhea or uncontrolled diabetes).
Even if your dietary magnesium levels are a bit low, the kidneys do a remarkable job of reabsorbing magnesium if needed, or excreting the excess your body doesn't need.
Top Takeaway
Before reaching for supplements, look at what's on your plate. Magnesium is important to human health, so it's good that there are so many dietary sources! (Of course, always follow your doctor's advice about supplements.)