Magnesium helps your heart, lungs and other organs function properly. Your body uses magnesium to build strong bones, produce energy and regulate calcium, among many other important functions. If you don't get enough magnesium in your diet, you can suffer from insomnia, muscle spasms, low blood pressure and other health conditions. Research implicates magnesium in the prevention of several diseases in men.
Prostate Cancer
In 2011, the Nashville Men's Health Study measured magnesium levels in prostate cancer patients, compared with healthy patients. Prostate cancer patients had lower levels of magnesium in the blood, especially those patients who suffered from more aggressive forms of prostate cancer. These patients tended to have higher levels of calcium in their blood. In healthy individuals, magnesium balances out calcium in the body. Researchers concluded that having a low level of magnesium in your blood could increase your risk of developing prostate cancer.
Diabetes
Researchers at the Harvard School of Public Health evaluated 42,872 men who had no history of cancer, cardiovascular disease or diabetes and reported their findings in the 2004 issue of "Diabetes Care." After following these men for 12 years, 1,333 of the men had developed type 2 diabetes. The diabetes sufferers consumed less magnesium in their diet than men who did not have diabetes. Researchers identified lack of magnesium in the diet as a risk factor for diabetes.
Daily Needs
Adolescent males and adult men need 270 to 400 mg of magnesium every day. If you're an athlete training for an event, or if you're recovering from an illness, accident or surgery, you might need additional magnesium. Consult your doctor before you take a magnesium supplement. Some calcium supplements contain magnesium, which helps your body absorb calcium. Too much magnesium can lead to stomach upset and diarrhea.
Sources
You can get magnesium by eating plenty of fresh fruits and vegetables, and whole grains. Nuts, particularly Brazil nuts, as well as almonds and cashews, contain magnesium, as do tofu, oatmeal, and leafy greens such as spinach and kale. Herbs and spices such as dill, coriander, mustard, basil, cumin and tarragon also add magnesium to your diet.
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