Magnesium is such an important mineral it is unfortunate that it is often overlooked. Many of us are lacking in magnesium and don’t even know it! Increasing our Magnesium intake can help with sleep and relaxation, anxiety, constipation, energy metabolism, and the list goes on and on. Besides the role that we know magnesium plays in the body, it is very likely that their are other functions that we are not even aware of yet!
Here is a list of magnesium and the RDA for both males and females of varied ages to help you better understand exactly how much you should be getting on a daily basis.
The RDA for magnesium is as follows (1):
Age Range: Males : Females:
| Birth to 6 months (AI) | 30 mg | 30 mg |
| 7–12 months (AI) | 75 mg | 75 mg |
| 1–3 years (RDA) | 80 mg | 80 mg |
| 4–8 years (RDA) | 130 mg | 130 mg |
| 9–13 years (RDA) | 240 mg | 240 mg |
| 14–18 years (RDA) | 410 mg | 360 mg |
| 19–30 years (RDA) | 400 mg | 310 mg |
| 31–50 years (RDA) | 420 mg | 320 mg |
| 51+ years (RDA) | 420 mg | 320 mg |
As the western diet increases in processed foods and we rely less on whole foods a decrease in magnesium through the diet is noted. If you think you may be low in magnesium I have some solutions to help boost your intake.
Food First: Magnesium
It is always the best idea to start by making sure we are getting our necessary vitamins and minerals through our diet. Food first is always the best policy as vitamins and minerals tend to work synergistically. I have complied a short list that according to the NIH contain good sources of magnesium (2):
Almonds that are dry roasted without oil: one ounce includes 80 mg per serving
Spinach that is cooked by boiling: 1/2 cup contains 78 mg per serving
Cashews that are dry roasted without oil: one ounce contains 74 mg per serving
And of course we can’t forget CHOCOLATE!!
Dark chocolate which happens to be around 70-85% cacao provides around 36 mg of magnesium per 100 calorie serving (3).
It can be hard to make sure that you are getting the adequate amount of magnesium daily so on those days that you find you are not able to get enough I have you covered! Here are my top three ways to increase magnesium without having to take a pill.
1. Natural Calm:
Natural calm is a delicious way of getting in some magnesium. You can drink it hot or cold and it comes in lemon, cherry, unflavored, and raspberry lemon which is my favorite. It is vegan, gluten free, non GMO, and sweetened with stevia so it is a good alternative to those who are watching their sugar intakes. This is a great night cap. It is the perfect solution to help you wind down and get relaxed before bedtime. It is however fine to take anytime of the day. This is a must have in my pantry especially during times where I am extra stressed, and need a flavor filled boost.
2. Pink Stork Magnesium Spray
My second option is pink stork mist. This mist is marketed toward prenatal care however it can be used by men and women alike. I love this stuff as it is simply a spray and you are DONE! As the packaging states is helps with morning sickness, aches and pains, poor sleep and more. This stuff SAVED me during my pregnancy. Not to brag but I had ZERO morning sickness and I used this religiously. Six sprays equal 200 mg of magnesium. Magnesium that is absorbed is much more gentle on the gut and is great for those who want to treat a spot ache or pain as you can spray this directly on the targeted area.
3. Epsom Salts
The third option is Epsom salts. These are wonderful! They can be used to soak just your feet or as a full bath. They are relaxing and as this package claims aide with eczema, acne, and softens skin in addition to increasing magnesium levels in the body. If you desire a scent there are many different choices of salts with lavender and other essential oils added depending on your needs. This is an excellent solution for aches and pains as well as a nice way to relax at the end of the day.
Finally because I know chocolate might be your favorite way to increase magnesium I thought I might link my favorite chocolate bars
Alter eco makes several really good dark chocolate bars. They are organic and have some of the best tasting chocolate considering the low sugar content.
I hope this was helpful to learn several different ways to increase your magnesium intakes without having to resort to a pill form of supplement. Let me know if you try any of these options and please be sure to share with your friends and family!
Please be sure to comment below and let me know whats up with you and what your favorite ways are to increase magnesium.
MD knows best disclaimer:
As always I am not a doctor and I recommend you consult your doctor before making changes to your diet or adding in additional magnesium or any supplement as diet Changes or supplementation can be harmful to some individuals.
Sources:
(1) Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride . Washington, DC: National Academy Press, 1997.
(2) U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page, 2012.
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/#B1
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