Share on PinterestMagnesium supplements may help in some cases, but dietary sources like lentils are best, experts argue. Image credit: Nataša Mandić/StocksyMagnesium is an essential mineral that plays several key roles in human health, including by supporting heart health.We can obtain magnesium from food sources, such as legumes, nuts, and seeds, and for those who require it, magnesium supplements are also available.Existing research has linked a magnesium-rich diet to potential benefits, such as lower stroke and diabetes risk.But does this mean we should rely more heavily on supplements, and what is the truth behind the hype? A preventive cardiology dietitian and a doctor specializing in women’s health weigh in.Magnesium is an essential mineral that we typically obtain from food, though some people may incorporate dietary supplements as an additional source.
Existing research has linked magnesium-rich diets to lower stroke, diabetes, and osteoporosis risk, and some studies have suggested that magnesium supplementation could aid with the management of a wide array of conditions, from attention deficit hyperactivity disorder (ADHD) to restless leg syndrome.
What should you know about magnesium in your diet, and does the evidence about its benefits match some of the hype surrounding this nutrient?
Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian at EntirelyNourished, and Sheryl Ross, MD, board certified OB/GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, CA, answered these and other magnesium-related questions for Medical News Today.
What roles does magnesium play in the body?
Magnesium is an essential mineral that helps your body turn food into energy, supports healthy muscles and nerves, keeps your heart beating normally, regulates blood sugar, and helps maintain healthy blood pressure, explained Routhenstein.
Ross added that this nutrient plays a key role in protein synthesis and may help regulate cortisol levels, the stress hormone.
The physician also explained that it supports thyroid health and helps maintain hormonal balance overall. This may be the case particularly in women, according to mounting evidence.
Magnesium is an essential mineral that helps your body turn food into energy, supports healthy muscles and nerves, keeps your heart beating normally, regulates blood sugar, and helps maintain healthy blood pressure, explained Routhenstein.
Ross added that this nutrient plays a key role in protein synthesis and may help regulate cortisol levels, the stress hormone.
The physician also explained that it supports thyroid health and helps maintain hormonal balance overall. This may be the case particularly in women, according to mounting evidence.
Is the hype around magnesium benefits justified?
When it comes to how justified the hype around magnesium is, expert opinions may be split.
Research links higher magnesium intake to a lower risk of stroke, heart disease, type 2 diabetes, and bone loss, Routhenstein told us.
However, the dietitian cautioned, much of this [evidence] comes from observational studies, where people eating more magnesium-rich foods also tend to have healthier overall diets.
In contrast, Ross emphasized that magnesium deserves more recognition in how important it is to the bodys optimal function, noting, besides its protective effects on heart, bone, and metabolic health, its potential for migraine prevention.
More awareness should be given to maintaining adequate magnesium levels as a way to live a healthier life, said Ross.
When it comes to how justified the hype around magnesium is, expert opinions may be split.
Research links higher magnesium intake to a lower risk of stroke, heart disease, type 2 diabetes, and bone loss, Routhenstein told us.
However, the dietitian cautioned, much of this [evidence] comes from observational studies, where people eating more magnesium-rich foods also tend to have healthier overall diets.
In contrast, Ross emphasized that magnesium deserves more recognition in how important it is to the bodys optimal function, noting, besides its protective effects on heart, bone, and metabolic health, its potential for migraine prevention.
More awareness should be given to maintaining adequate magnesium levels as a way to live a healthier life, said Ross.
What are some good dietary sources of magnesium?
For those who may want to consciously incorporate more natural sources of magnesium into their diets, Routhenstein advised that:
Good sources of magnesium include nuts and seeds like almonds, pumpkin seeds, and cashews, legumes such as black beans, lentils, and chickpeas, whole grains like brown rice, quinoa, and oats, and leafy greens such as spinach and Swiss chard.
