High levels of magnesium can decrease the chance of serious conditions such as anxiety, diabetes, blood pressure, heart disease and stroke. Magnesium in general is vital in humans since it is involved in different functions such as protein production, synthesis of DNA and carbohydrate metabolism. Despite its importance, over 60% of American adults consume less than the recommended daily intake for magnesium and so a large part of the population has magnesium deficiency.
The dietary guidelines for magnesium intake for men is around 310-420mg per day.
Low magnesium intake can lead to metabolic syndrome, high blood pressure, sudden cardiac death, colon cancer, asthma, osteoporosis, migraine headache, fibromyalgia, alzheimer’s disease, depression, and anxiety. In the UK and Australia the recommended dietary intake for magnesium for men is 320mg per day and for women it is 270mg per day. However, as people age, generally they require more magnesium.
Many studies have supplemented people with different levels of magnesium to improve patients with different conditions.
It is difficult to diagnose magnesium deficiency through medical tests since 99% of magnesium is in the bone, tissues and organs, and only less than 1% of magnesium is in the blood. For example, a study of daily supplementation with 500mg of magnesium for 12 weeks showed that magnesium is an effective therapy for migraine headaches. A recent analysis of more than one million people in nine countries showed that dietary magnesium leads to vast health improvements.
There is evidence supporting a link between the role of magnesium in food and reducing the risk of disease.
The data suggests that a diet rich in magnesium can lower the risk of type-2 diabetes by 26%, heart disease by 10%, and stroke by 12%. Low levels of magnesium in the body have been associated with a range of diseases but no conclusive evidence has been put forward on the link between dietary magnesium and health risks. The main source for magnesium is the diet and it is found in foods such as green leafy vegetables, whole grains, nuts and cocoa.
Foods such as cashews, almonds, pumpkin seeds, oat bran, raw broad beans, wild rice, walnuts, dark chocolate, pistachio, boiled spinach, chard, multigrain bread, red lentils, mackerel, bananas, and broccoli give you different amounts of magnesium, but if you include them in your everyday, balanced diet, they can help you get high amounts of magnesium. Share the dangers of low magnesium levels with your friends and let us know what you think in the comments below: