Magnesium is essential for the health of your organs. It also participates in energy production and helps maintain the levels of other minerals in your body. The best kind of magnesium for your body is the kind you can get by eating magnesium-rich foods. However, most people do not get enough of this mineral in their diets, so talk to your doctor about increasing the amount of magnesium-rich foods you consume.
RDA and Deficiencies
The amount of magnesium your body needs in a day will depend on both your age and gender. Men between 19 and 30 need 400 mg of magnesium a day, and once they reach 31, they need 420 mg, according to the Office of Dietary Supplements. Women between 19 and 30 need 310 mg a day, and they need 320 once they reach 31. Even though you may not meet the recommended dietary allowance, or RDA, through diet, it is rare to have a true magnesium deficiency, unless you have an illness or condition that upsets the balance of the mineral in your body. If this is the case, your doctor may suggest increasing your magnesium intake from food and supplements.
Richest Sources
Some foods are rich in magnesium, and eating them can help you meet your RDA. A 3 oz. serving of halibut gives you 90 mg of magnesium, and 1 oz. of dry roasted almonds gives you 80 mg. A baked potato with the skin contains 50 mg of the mineral, as does 2 tbsp. of peanut butter. Other rich food sources of magnesium include tofu, soybeans, legumes, whole grains, oatmeal, green leafy vegetables, bran flakes, cashews and brown rice. Try including a variety of these foods in your diet to meet the RDA for magnesium.
Other Sources
Other foods contain adequate amounts of magnesium, such as a 1 cup serving of whole milk, which contains 24 mg of magnesium, and a 4 oz. portion of chocolate pudding contains the same. Bananas, cocoa, wheat germ, kidney beans, lentils and avocados are good food sources as well. Some herbs and spices also contain magnesium, such as coriander, sage, celery seed, tarragon, poppy seed, basil, dried mustard and marjoram. Using these to season your food is yet another way to help you get the magnesium your body needs.
Supplements and Additional Considerations
If you are unable to meet your RDA for magnesium through diet, your doctor may suggest a supplement. Magnesium supplements come in many forms, but it is easiest for your body to absorb magnesium citrate, magnesium gluconate and magnesium lactate. Consequently, these types are the most recommended. Your doctor can help you determine what form and dosage of the mineral is best for you and your body. Always consult with a health care provider before ingesting new supplements or changing your diet.
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