Essential Mineral Magnesium; Health Benefits, Magnesium-Rich Foods + Recipe
Have you heard the buzz about magnesium? Sure, you may have heard it’s helpful for constipation and sleep but there’s more to be said about the magnificent mineral magnesium (say that three times fast)! As a registered dietitian and chef, I did the tedious scientific reading and research and I’m happy to report the details! Plus I’m sharing an absolutely delicious magnesium-packed recipe with you too! Let’s get started!
Magnesium health benefits and the role it plays in the body
It’s true, Magnesium does support healthy bowel patterns, it promotes optimal sleep, relaxes tight muscles, and aids with heart health. It’s also mandatory to support healthy bones, after all, 50-60% of our body’s magnesium is in our bones!
Dangers of low magnesium levels
Consistently low magnesium can result in a number of chronic diseases including diabetes, high blood pressure, coronary heart disease, and osteoporosis. It has also been linked to lung function (magnesium sulfate) in people with asthma, as well as chronic fatigue syndrome, lethargy, mood alterations, increased susceptibility to infection, and migraines!
Who may be at risk of having low magnesium levels?
Magnesium deficiency can usually be found in cases where someone has severe and chronic diarrhea (such as Crohn’s disease, Ulcerative Colitis, or Celiac Disease), has kidney disease, someone who takes antibiotics on a regular basis, or takes chemotherapy agents, someone with type 1 or type 2 diabetes or someone who struggles with alcoholism.
How is Magnesium status in the body determined? How much is the recommended daily intake?
Currently, there is no simple or rapid lab test to indicate total body magnesium status. The most common method for assessing is serum magnesium (blood test) and the magnesium tolerance test. If you are unsure of your own body’s magnesium status this is something you can discuss with your health professional about getting checked.
The Recommended Dietary Allowance (RDA) for Magnesium for adult males aged 19-51+ is 400-420 mg/day, for women, it’s 310-320 mg/day. Pregnancy requires 350-360 mg/day and lactation 310-320 mg/day. Please keep in mind, the RDA is the amount the Food and Drug Administration recommends to prevent illness, not for optimal health.
Some other interesting facts; recent dietary surveys show the average intake in many western countries is less than the RDA. And refining or processing food may deplete the magnesium content of foods by nearly 85%!
Magnesium-rich foods and supplements
A food-first approach is critical when it comes to personal health, you are what you eat right? Magnesium is found abundantly in green leafy vegetables, legumes, nuts, seeds, and whole grains. A few specific examples are pumpkin seeds, chia seeds, almonds, spinach, cashews, black beans, and edamame.
When searching for a high-quality magnesium supplement please know there are different types of magnesium with different functions.
| Supplement | Function |
| Magnesium Citrate | healthy bowel patterns, commonly used for constipation |
| Magnesium Glycinate (Magnesium Bisglycinate) | aids with deep restorative sleep prevents/treats low blood levels of magnesium, treats heartburn and indigestion |
| Magnesium Oxide | supports digestion and relieves migraine headaches. The body does not absorb this type very well so it would not be a good choice if you have been told you have low magnesium levels. |
| Magnesium Chloride | promotes healthy bowel patterns and digestion. No evidence this form improves the body’s magnesium levels. Oven found in bath salts and skin creams. |
| Magnesium Malate | easily absorbed in the body (a good choice if you have been told you have low magnesium levels). Has less of a laxative effect than other forms. |
| Magnesium Taurate | supports healthy blood pressure. |
| Magnesium L-Threonate | easily absorbed in the body (a good choice if you have been told you have low magnesium levels). Supports brain health and function, benefits the nervous system and sleep, and promotes heart health, focus, learning, and memory. |
| Magnesium Sulfate (Epsom Salt) | aids with regular bowel patterns but is mostly known for sore muscles and aches. |
Conclusion
Now that you know more about the essential mineral magnesium, it’s important you make positive decisions regarding your own health. Discuss getting your magnesium levels checked with your health care professional and ensure you’re eating various magnesium-rich foods. That said, please enjoy this delicious pumpkin seed pesto recipe below, one serving provides approximately 31 grams of magnesium.
Pumpkin Seed Pesto
yield 1 1/2 cups (12, 1 oz serving)
| 1/2 cup shelled pumpkin seeds, raw |
| 2 tablespoons grated parmesan (use nutritional yeast to make this recipe vegan) |
| 2 clove garlic |
| 3/4 cup packed basil leaves |
| 3/4 cup packed fresh parsley leaves |
| 2 tablespoons fresh lemon juice |
| 1/2 cup extra virgin olive oil |
| kosher or pink Himalayan salt to taste |
Instructions
1. Combine pumpkin seeds, parmesan, and garlic in a food processor. Pulse for 15-25 seconds until seeds are almost ground.
2. Add basil, parsley, lemon juice, and olive oil, and pulse for 30-40 seconds (occasionally stopping to scrape down the sides with a spatula), until all ingredients are combined.
3. For a thinner sauce, you may add an additional tablespoon of olive oil and process it for a few seconds more. Otherwise, the mixture will resemble a coarse paste. Pesto sauce can be used on pasta or a rub for chicken or salmon. Enjoy immediately or refrigerate for up to two days.
References
Myers, D. A., & Myers, A. (2022, December 14). The different forms of magnesium. Amy Myers MD. Retrieved March 15, 2023, from https://www.amymyersmd.com/article/forms-of-magnesium
U.S. Department of Health and Human Services. (2022, June 2). Office of dietary supplements – magnesium. NIH Office of Dietary Supplements. Retrieved March 15, 2023, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Swaminathan R. Magnesium metabolism and its disorders. Clin Biochem Rev. 2003 May;24(2):47-66. PMID: 18568054; PMCID: PMC1855626.
Thank you for joining me in my culinary nutrition space! I am committed to teaching you how to make positive decisions to improve your health. Talk soon!
About The Author
leanne.timpone
Leanne Timpone is a Registered and Licensed Dietitian with a degree in Culinary Arts in St. Louis, MO. She has worked in healthcare for the last thirteen years. She provides nutrition counseling and culinary insight to help others achieve their health and wellness goals. She is a wife and mother of two boys, loves to cook, and enjoys taking family walks.