Nutrient Know-How
Magnesium

Every cell in your body uses magnesium. Learn what this mineral can do for your health—and how to get enough of it.

It may help you sleep better.
Studies suggest that people who have higher levels of magnesium may fall asleep faster and snooze more soundly. The mineral relaxes muscles, so it may help you wind down at bedtime, says Diane Javelli, RD, a clinical dietitian at UW Medical Center in Seattle. It also regulates brain chemicals called neurotransmitters, including a sleep-inducing one called GABA, explains Vanessa King, RDN, a spokesperson for the Academy of Nutrition and Dietetics.

It strengthens your skeleton.
About 60 percent of magnesium is found in your bones. If you don’t get enough, your body pulls the mineral from these stores in your bones, which can make you prone to developing osteoporosis.

It can protect you from a variety of health issues.
Magnesium helps your heart beat steadily and controls your blood pressure and can help protect against heart complications and diabetes. A research review involving more than 1 million people showed those who got over 100 mg increase of magnesium from food lowered their risk of heart failure by 22 percent, type 2 diabetes by 19 percent, and stroke by 7 percent.

It may ease stress and anxiety.
Magnesium may help keep levels of the stress hormone cortisol low. Although more research is needed, there’s some evidence that magnesium can help lessen symptoms of anxiety and depression, especially in people who are deficient.

You may not be getting enough.
Nearly half of Americans fall short on the daily requirement of 310 to 320 mg for women and 420 mg for men. “People aren’t eating enough magnesium-rich foods—nuts, seeds, beans, whole grains, and vegetables,” Javelli says. Good sources: pumpkin seeds (156 mg in 1 oz.), cashews (83 mg in 1 oz.), spinach (78 mg in ½ cup cooked), black beans (60 mg in ½ cup cooked), and kale (22 mg in 1 cup raw).

Before you take a supplement, read this.
There are no telltale signs of a magnesium deficiency; your best bet is to include magnesium-rich foods and consult your health care provider if you suspect you’re low. For example, lots of fruits and vegetables. Also talk to your doctor if you’re considering a supplement: There are various forms that can have side effects. Magnesium citrate is usually for bone health, and magnesium glycinate (which is easiest on the stomach) or citrate for sleep. Magnesium and calcium are often paired up for convenience, but they may not be absorbed by your body as well when taken together. It’s better to take them separately and at different times of the day.

by SHARON LIAO

PHOTOS: KALE: TANYA NOVOSYADYUK/GETTY IMAGES; PUMPKIN SEEDS: ANDREW BALCOMBE/SHUTTERSTOCK