Recent study results suggest the same as what we’ve already told you, that failing to get enough magnesium in your diet could prove fatal. By testing and then tracking 7,664 adults with no known cardiovascular problems over the course of more than ten years, researchers found that 462 incidents of fatal and non-fatal heart disease occurred. They determined that those with low magnesium levels were more than 70% likely to die of arterial clotting or other cardiovascular diseases. The study concludes that an increased intake of magnesium could reduce the risks of heart attack and stroke.
The Recommended Daily Allowance
As we get older, the recommended dietary allowances (RDA) for magnesium go higher. Teenagers ranging in age from 14 to 18 are recommended a high dosage of 360 mg (females) to 410mg (males) per day, while adult females and males in the 19-30 age range should shoot for taking 310-400 mg of magnesium per day, respectively. Over the age of 30, the recommended dosage is 320mg for women and 420mg for men. Pregnant women are recommended to consume +40mg more per day.
Foods High in Magnesium
According to the National Institutes of Health, green vegetables such as spinach are good sources of magnesium. Beans and peas, nuts and seeds, and whole, unrefined grains are also beneficial. Here are the top twelve food sources of magnesium, all with 50mg or more of magnesium per serving:
|Wheat Bran, crude, ¼ cup||89||22%|
|Almonds, dry roasted, 1 ounce||80||20%|
|Spinach, frozen, cooked, ½ cup||78||20%|
|Raisin bran cereal, 1 cup||77||19%|
|Cashews, dry roasted, 1 ounce||74||19%|
|Soybeans, mature, cooked, ½ cup||74||19%|
|Wheat germ, crude, ¼ cup||69||17%|
|Nuts, mixed, dry roasted, 1 ounce||64||16%|
|Bran flakes cereal, ¾ cup||64||16%|
|Shredded wheat cereal, 2 rectangular biscuits||61||15%|
|Oatmeal, instant, fortified, prepared w/ water, 1 cup||61||15%|
|Peanuts, dry roasted, 1 ounce||50||13%|
The Benefits of Magnesium Supplementation
Reading the table above, you learn quickly that foods which appear to be high in magnesium only provide 22% or less of your RDA. The result is that you’ll have to add a whole lot of grains and perhaps unwanted extra calories to your diet every day in order to meet the recommendation. DrVita’s Magnesium Ultra provides 300mg or 75% of the Recommended Dietary Allowance per day. If you’re already eating what many would agree is a “healthy diet,” then the linked supplement will help you surpass the RDA with flying colors without resorting to eating salad, nuts and beans for four meals a day. For those who don’t have the time to eat right every day, we also offer a 500 Mg Magnesium supplement with a one-and-done approach.
Supplementing with magnesium may also provide the following health benefits:
- Regulates blood pressure, lowers risk of hypertension
- Reduces the risk of type 2 diabetes, the most common form onset in adults with poor diet
- Reduces blood clotting in the arteries
- Improves calcium metabolism for better bone health and reduced risk of osteoporosis