5 ways to get more magnesium without taking a supplement

Magnesium supplements are among the most popular dietary supplements in America.

Experts say that’s because magnesium plays an important role in our health. It helps regulate blood pressure and blood sugar levels. It supports your immune system and muscle health. And it can help you get a good night’s sleep: Magnesium promotes relaxation, calms your nervous system and helps your body produce melatonin, the so-called sleep hormone.

“There’s a lot of interest in magnesium right now - all of my patients are asking me about it,” said Bethany Marie Doerfler, a clinical research dietitian at the Northwestern Digestive Health Center in Chicago. “There’s a lot of insomnia in the United States, and many of my patients are saying, ‘Can I use magnesium, can it be helpful?’”

For most people, consuming more magnesium can indeed be helpful for a good night’s sleep and for overall health. Studies have found that people whose diets include high levels of magnesium have a lower risk of heart disease and strokes. They’re also more likely to have increased bone mineral density, which protects against fractures and osteoporosis.

Yet despite its well-documented benefits, researchers have found that nearly half of Americans consume less magnesium than the recommended amounts.

For most people, there’s an easy solution, and it doesn’t require taking supplements.

“Does the average American need to take a magnesium supplement?” said Doerfler. “In short, no. We need to increase the amount of produce and plants in our diet.”

How much magnesium do you need?

Health authorities recommend slightly different amounts of magnesium depending on your age and sex.

Women who are 19 to 30 years old should aim to consume 310 milligrams of magnesium daily (350 milligrams if they’re pregnant), and 320 milligrams if they are 31 or older. For men, the recommendation is that they consume 400 milligrams if they’re 19 to 30 years old, and 420 milligrams if they’re 31 or older.

In the United States, severe magnesium deficiencies are rare. They typically occur as a result of an underlying medical condition, like kidney disease, Crohn’s disease or another metabolic or gastrointestinal disorder. These conditions can make it harder for the body to absorb and hold onto magnesium, said Doerfler.

If you’re otherwise healthy but consuming less magnesium than the recommended amounts, your body can find ways to compensate. Your kidneys, for example, may limit how much magnesium they excrete from your body.

“The body has a lot of really clever ways to try to recycle magnesium better, hold onto it better, and get other nutrients involved,” said Doerfler. “But even if you don’t have a deficiency, if you have a poor dietary intake of magnesium, you can still be at increased risk of cardiovascular disease, insulin resistance and high blood pressure.”

Doerfler said that when people ask her whether they should take magnesium supplements, she always tells them to look at what they’re eating first. That’s because you can get plenty of magnesium simply by eating a few daily servings of the right plant foods.

Here are some top dietary sources of magnesium, according to the National Institutes of Health and the Department of Agriculture: pumpkin seeds, chia seeds, almonds (dry roasted), spinach, boiled, ½ cup, cashews (dry roasted), peanuts (roasted), shredded wheat cereal (2 biscuits), soymilk (plain or vanilla), black beans, cooked.

Arugula, spinach, quinoa and chickpeas and avocado are also good sources of magnesium.