An often-neglected mineral plays an important role in over 300 biochemical bodily reactions, is crucial for the function of many enzymes, supports skeletal muscle and cardiac function, and helps prevent hypertension and diabetes.  Yet on average, most Americans only get about ¾ of what they need of this critical mineral. 

This mineral is magnesium.  You want to be sure you’re getting enough of it.  You especially want to be sure you’re taking enough if diabetes, high blood pressure or heart disease are a concern.

As always, a healthy diet is the first step.  The recommended daily intake of magnesium is about 420 mg/day for men and 320 for women. Magnesium is part of the chlorophyll molecule that gives green plants their color, so green vegetables such as spinach are good sources (1/2 cup cooked spinach has about 75 mg of magnesium).  Many nuts are also a good source (1 oz of almonds have 80 mg magnesium).

Most people would benefit from magnesium supplementation.  Magnesium is available in many forms, and which one you take may make a difference.  Studies suggest that magnesium oxide is less well absorbed than other forms such as magnesium citrate, magnesium lactate, magnesium aspartate, or magnesium chloride.

Magnesium is sold as a stand-alone supplement and it is also often combined with calcium.  Some authorities advise against taking magnesium and calcium together because they compete with each other for absorption.  Taking them separately may be ideal, but for many people, the convenience factor may outweigh a difference in absorption.

Magnesium is safe for people with normal kidney function.  Excessively high doses may cause loose stool. In fact, some over-the-counter laxatives contain high levels of magnesium.

For most of us, it makes sense to eat a diet rich in fruits and vegetables, with an ounce or so of nuts a day, and then to supplement with 200 – 500 mg of magnesium, preferably in a form other than magnesium oxide.
 

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