Magnesium is a mineral that is involved with more than 300 chemical reactions in the body. It helps to keep your heart rhythm steady, assists with muscle contraction, and nerves require magnesium to send and receive messages. People can meet their recommended daily intake (RDI) of magnesium by eating magnesium-rich foods, so there is rarely need for supplementation. When you don’t include magnesium-rich foods in your diet, however, you can become magnesium deficient, and you don’t want that.
What Happens If I Have A Magnesium Deficiency?
People who have low magnesium levels for a short period of time may experience few or no symptoms. In regards to long-term magnesium deficiency, it is possible for the kidneys to start retaining magnesium by limiting the amount that is typically lost through urine. Magnesium deficiency can include nausea, vomiting, loss of appetite, extreme fatigue, and weakness. Extreme magnesium deficiency has led to seizures, abnormal heart rhythm, numbness, muscle cramps, and changes in personality.
There is some good news, according to Dr. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center and professor at Harvard Medical School. Magnesium deficiency is extremely rare in people who are otherwise healthy. Even people with digestive disorders or people who regularly take water pills or antibiotics can maintain healthy magnesium levels with adequate intake via diet.
How Much Magnesium Do I Need?
The amount of magnesium you need will depend on your age and sex. The average RDI of magnesium is detailed in the table below.
| Life Stage | Recommended Daily Intake |
| Birth to 6 months | 30 milligrams |
| Infants (7-12 months) | 75 milligrams |
| Children (1-3 years old) | 80 milligrams |
| Children (4-8 years old) | 130 milligrams |
| Children (9-13 years old) | 240 milligrams |
| Teenage Boys (14-18 years old) | 410 milligrams |
| Teenage Girls (14-18 years old) | 360 milligrams |
| Men | 400-420 milligrams |
| Women | 310-320 milligrams |
| Pregnant Teens | 400 milligrams |
| Pregnant Women | 350-360 milligrams |
| Breastfeeding Teens | 360 milligrams |
| Breastfeeding Women | 310-320 milligrams |
Magnesium And Stress
Stress is understood to be a complex and adaptive biochemical expression to change. The brain interprets the stressor as dangerous and responds accordingly, typically with elevated heart rate, sweating, increased blood flow, or higher blood pressure. How does magnesium enter the equation? According to several scientific reviews, magnesium has the ability to reduce stress and symptoms of anxiety. Magnesium, along with calcium and glutamate, exists in the synapse between two neurons. Calcium and glutamate are toxic in high amounts, and they activate the NMDA receptor. Magnesium is like the gatekeeper, sitting on the NMDA receptor without activating it, meaning that you won’t be as prone to anxiety or stress by maintaining magnesium levels. Finally, magnesium can suppress the ability of the hippocampus to produce stress hormones, which can ultimately prevent your adrenal glands from kicking into high gear.
Magnesium-Rich Smoothies
Smoothies provide a variety of nutrients to the body in one fell swoop or slurp, shall we say. In general, most leafy green vegetables, certain nuts and seeds, and sea vegetables contain healthy amounts of magnesium. Increasing your magnesium intake can help to improve bone/joint health, reduce muscle pain, maintain healthy blood sugar levels, and decrease levels of fatigue. The following smoothies will supply you with lots of magnesium.
Spinach, Avocado, And Strawberry Smoothie
Ingredients:
- ½ avocado, peeled and pitted
- 1 cup spinach
- 1 cup filtered water
- 1 cup strawberries, frozen overnight
- 1 tablespoon raw agave
Instructions:
- First off, don’t even think about removing the tops of the strawberries! There are some good nutrients in those leaves.
- Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.
Fig And Almond Milk Smoothie
Ingredients:
- 1 cup homemade almond milk (click here for recipe)
- ½ teaspoon sesame seeds
- 5 ripe figs, peeled
- 1 teaspoon raw agave syrup
Instructions:
- Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.
Chocolate Banana Smoothie
Ingredients:
- 1 banana, frozen overnight
- 1 tablespoon raw cacao powder
- 1 tablespoon grade A maple syrup
- 1 cup homemade almond milk (click here for recipe)
Instructions:
- Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.
