Eat magnesium-rich foods
Work a magnesium source into each meal. Many Americans fall short of the recommended amount.
- How often
- Daily
- Time
- Part of meals
- Recommended for
- 3 factors
How to do it
- Aim for the recommended intake: about 400–420 mg a day for adult men and 310–320 mg for adult women.
- Add one source at each meal, such as pumpkin seeds, almonds, cashews, spinach, black beans, edamame, peanut butter, oatmeal or whole-wheat bread.
- A quick win: an ounce of pumpkin seeds is about 156 mg, roughly 37% of the daily value.
- Swap refined grains for whole grains. Much of the magnesium in grains is lost in refining.
Why it helps
Magnesium helps with muscle and nerve function, blood sugar, blood pressure and bone. National surveys show many people in the US eat less than the recommended amount, and alcohol makes your body excrete more of it. Food is the safest way to close the gap.
Be careful
Magnesium from food is safe. Supplements above 350 mg a day can cause diarrhea and interact with some antibiotics, osteoporosis drugs and diuretics. Check with a doctor or pharmacist before starting one, especially if you have kidney disease.