Do you feel irritable, weak and exhausted all the time? You may be suffering from a magnesium deficiency. Magnesium is a crucial, but frequently overlooked, part of a balanced diet. It’s crucial in more than 300 bodily functions – many of which give you energy. Get your daily dose of this fatigue-fighting mineral by eating five servings of these magnesium-rich foods a day.

 

What happens if I don’t get enough magnesium?

A chronic lack of magnesium in the body yields many consequences – including low energy levels. Symptoms of magnesium deficiency include fatigue, weakness, anxiety, and irritability.

Research on red blood cells has shown that lower levels of magnesium can make the cells more fragile – leading to a decrease in available red blood cells. Red blood cells are vital for increasing your energy levels because they deliver needed oxygen to tissues.

A 2002 study also revealed that low magnesium levels disrupt the body’s efficiency for using energy stores. The researchers assessed the effects of dietary magnesium restriction during exercise in postmenopausal women. They found low magnesium levels led to higher oxygen use and higher heart rates during exercise.

This suggests magnesium helps to optimize the use of oxygen in order to burn calories and feel more energized, and a lower level of magnesium hinders that process.

Where can I get magnesium?

Magnesium is widely available in different foods – especially green vegetables, cereals, and fruits. The Recommended Daily Allowance (RDA) of magnesium for young adults is around 400 mg/day for men and 310 mg/day for women. For adults over 30, the RDA is 420 mg/day for men and 320 mg/day for women. However, despite how easy it is to find magnesium, studies have shown that between 68-75% of American adults are magnesium deficient.

How do I maintain my magnesium levels?

In order to maintain proper levels of magnesium, taking a supplement may not be the best idea. The body needs a steady supply of magnesium throughout the day. Most supplements will not contain more than 100 mg of magnesium because of bulk. However, because magnesium is so plentiful, a diet rich in magnesium is the best way to keep your stores up, and it’s easy to maintain.

Because the body consistently uses up its stores of magnesium, eating a magnesium-rich diet throughout the day – instead of taking it all at once – will also keep the body’s magnesium stores elevated. Research has also suggested that B vitamins (especially vitamin B6) promote the absorption of magnesium in the gut.

What foods can I eat to get my daily dose of magnesium?

Eat at least 5 servings of any of these magnesium-rich foods throughout the day:

• ½ cup of boiled spinach
• ½ cup of quinoa
• 1/8 cup of pumpkin see
• 1 cup of brown rice
• 1 cup of kidney beans
• 1 cup of lentils
• 1 cup of raisin bran
• 1 cup of shredded wheat
• 1 cup of oatmeal
• 2 slices of whole wheat bread
• 2 bananas