The Importance of Magnesium

Written by Chris Mitchell, GroupX Instructor, O2 Fitness Brennan and Falls/540

Did you know that too much calcium and not enough magnesium can cause stress and other issues?  The American diet is very low in magnesium and few people get the Recommended Daily Allowance. The best way to get the magnesium your body needs is from a dietary supplement.  Vitamin D is also an important addition to taking calcium and magnesium.

Benefits:

Magnesium helps you have a healthy heart and good muscle function.  It helps with stress and aids in sleep.  Magnesium assists in the absorbtion of calcium and the strengthening of bones and teeth.

Recommended Daily Requirements:

  • 1-3 years old: 80 milligrams
  • 4-8 years old: 130 milligrams
  • 9-13 years old: 240 milligrams
  • 14-18 years old (boys): 410 milligrams
  • 14-18 years old (girls): 360 milligrams
  • Adult females: 310 milligrams
  • Pregnancy: 360-400 milligrams
  • Breastfeeding women: 320-360 milligrams
  • Adult males: 400 milligram

Foods rich in Magnesium:

Foods High in Magnesium Serving Size Magnesium (mg)
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut 1/2 fillet 170
Nuts, peanuts 1 oz 64
Okra, frozen 1 cup 94
Oysters 3 oz 49
Plantain, raw 1 medium 66
Rockfish 1 fillet 51
Scallop 6 large 55
Seeds, pumpkin and squash 1 oz (142 seeds) 151
Soy milk 1 cup 47
Spinach, cooked 1 cup 157
Tofu 1/4 block 37
Whole grain cereal, ready-to-eat 3/4 cup 24
Whole grain cereal, cooked 1 cup 56
Whole wheat bread 1 slice 24

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