foods rich in magnesium

Magnesium for Mood

By:
Pamela Bump

The mineral magnesium is vital for our health.

It’s linked to more than 700 important body functions, ranging from energy production and blood pressure regulation, to heart health and muscle and nerve function.

Magnesium for Calm

It’s also known as “the mood mineral” because it helps decrease feelings of stress, anxiety, and depression.

Magnesium was recently listed in the Washington Post’s “10 Nutrients That Can Lift Your Spirits,” as it plays a large role in the development of serotonin, a hormone linked to feelings of happiness.

It has also been called an antistress mineral as it can help prevent feelings of nervousness or irritability.

PsychologyToday.com recently reviewed various studies of the mineral and labeled it the “original chill pill,” because of evidence supporting its health and calming benefits.

Food Sources of Magnesium

This mood mineral can be found in:

  • dark green leafy veggies
  • legumes and peas
  • whole grains and nuts
  • milk and yogurt

Magnesium Deficiency

Despite magnesium’s widespread availability in food sources, medical research has shown that Americans consistently struggle with magnesium deficiency, not getting the daily recommended amounts.

Part of the reason is that modern soils have been depleted of this mineral. Another factor is that there is too much reliance on processed foods in American diets.

Diagnosing Magnesium Deficiency

However, some people may not be aware of their magnesium deficiency because the mineral works inside cells, not while coursing through the bloodstream.

A deficiency often won’t show up in a blood test, so diagnosis is a challenge.

Although difficult to discover, magnesium deficiencies are common: Up to 80 percent of Americans do not get enough magnesium.

In addition to dietary shortages, deficiencies can also be caused by overactive stress hormones or too much calcium.

Symptoms of Magnesium Deficiency

Low magnesium levels can lead to medical issues including cardiovascular disease, osteoporosis, high blood pressure, diabetes, muscle cramps, and immune system issues.

People who are particularly at risk for low magnesium levels include the elderly, people who drink alcohol regularly, and those with gastrointestinal diseases.

Supplementing with Magnesium

Taking a magnesium supplement is an easy way to get the recommended daily intake.

However, most multivitamins contain less than 100 mg of magnesium, so taking a separate magnesium supplement is the best way to reach the Dietary Reference Intake of 300 to 400 mg.

Sources

“10 Nutrients That Can Lift Your Spirits”  by Maya Dangerfield,  washingtonpost.com, 1/14/14

“Implications of Magnesium Deficiency in Type 2 Diabetes: A Review” by D.P. Chaudhary et al., Biol Trace Elem Res, 2010

“Life Saving Magnesium” by Carolyn Dean, MD, ND, www.newswithviews.com, 3/11/14

“Magnesium”, National Institute of Health, ods.od.nih.gov, 11/24/13

“Magnesium and the Brain: The Original Chill Pill” by Emily Deans MD, psychologytoday.com, 6/12/11

“Magnesium Basics” by Wilhem Jahnen-Dechent and Markus Ketteler, http://ckj.oxfordjournals.org

“Magnesium for Cardiovascular Health: Time for Intervention” by Y. Song and S. Liu, Am J Clin Nutr, 2012

“Magnesium Supplementation for the Management of Primary Hypertension in Adults” by H.O. Dickinson et al., Cochrane Database of Systematic Reviews, 2006

“Suboptimal Magnesium Status in the United States: Are the Health Consequences Underestimated?” by A. Rosanoff et al., Nutr Rev, 2012

“Vitamins and Supplements Lifestyle Guide” WebMD, 2/13/14

“What to Look for in a Multivitamin Supplement” by Jane Higdon, PhD, http://lpi.oregonstate.edu