Up until a few years ago, I had always thought that magnesium helped treat anxiety for one reason. The body’s muscle uses calcium to contract and magnesium to relax, which is why its deficiency is associated with muscle tightness and cramping.


Sometimes life doesn’t give you what you want, not because you don’t deserve it but because you deserve more.  That is why it is important to pay extra attention to your health and what your body needs to function well.

This article gives you the associated benefits of these important minerals and foods that can give us the same effects. 

Let’s go.

What is Magnesium?

This is one of the important minerals in the body necessary for the stature and structure of the bones in the human body. It is also vital for the proper performance of nerves and muscles as well as neutralizing stomach acid.

It also plays a role in over 300.01 enzymes in the body. An adult body contains around 25 grams of magnesium, 50-60% of which are stored in the skeletal system. The remaining 40% or 50%  can be found in the muscle, soft tissues, and bodily fluids.

Benefits of Magnesium in the Human Body

Among the top seven essential minerals in the body are iron, zinc, and magnesium(our main focus). People need them in large quantities daily at least 100 milligrams per day. 

It is important for many bodily functions, and this part of the discussion focuses on this important mineral.

  1. Metabolism

The regulation of blood sugar in the body is an important metric for people who are overweight or at risk of developing diabetes. A study established in 2016 by the European Journal of Clinical Nutrition point out that magnesium monitor and stabilize blood sugar in the participant. 

Those with high-level of magnesium are more sensitive to insulin hormones for weight loss, improved plasma glucose levels, and less bloating and water retention. All these are necessary requirements for weight loss.

  1. Increases and Improve Quality of Sleep

Increasing serotonin levels and decreasing cortisol is one of the benefits of high-level of magnesium. It relieves stress and improves the quality of sleep as it reduces subjective anxiety symptoms. 

  1. Suppressed Appetite

Magnesium helps the body to produce serotonin. Serotonin is a neurotransmitter that regulates appetite by reducing cravings for unhealthy food options such as sugar and salt. 

Reducing these cravings or suppressing appetite is very helpful to reduce weight as it is one of the many steps to weight management. 

  1. Electrolyte Balance

Maintaining homeostasis is very important in the human body which is evident in the movement of fluid alongside minerals to other parts of the body. 

The sodium-potassium pump is one of the most vital exchanges in the body. These pull and push effect of potassium and sodium is activated by magnesium.

Without consistent exchange, cells will be flooded with calcium, sodium, potassium, and magnesium distorting equilibrium. This specific function of magnesium plays a pivotal role in blood pressure regulation and maintaining heart health. 

  1. Ingredients of the Energy Production Process

Magnesium is a required ingredient in the process by which energy is produced in the body.  Adenosine triphosphate (ATP) is the fundamental unit of energy used in human cells. Muscle fiber contraction, protein synthesis, and cell production as well as the transport of substances across the cell barriers.

Sufficient magnesium metabolized nutrients from food into usable units of energy (ATP). 

Moreover, if your weight loss process depends on an intensive workout plan then you will need enough magnesium for that. This is because you will need energy (ATP) which is stimulated by magnesium.

  1. Strong Bone

An adequate amount of calcium is needed in the body for strong bones to limit any forms of osteoporosis. Osteoporosis is a multifactorial disease characterized by loss of bone mass due to a marked bone microarchitecture deterioration.

Osteoporosis results from an imbalance between bone deposition and resorption. The consequent decline of bone mass increases the risk of fractures, in particular, hip and spine fractures, which are associated with substantial pain and suffering, disability, and even death

Regardless of the benefits, it clearly indicates how it relates to weight loss management. So if you consider losing weight or managing your cholesterol level, it is important to pay massive attention to your magnesium intake.

Moving on, the other half of the article highlights the effect of magnesium deficiency or imbalance in the body, magnesium-rich food as well as magnesium supplement 

Type of Magnesium Supplement

When you are diagnosed with magnesium deficiency through either a blood test or urine test your doctor will prescribe it supplement for you. The list below gives you the type of magnesium supplement

  • magnesium citrate

  • magnesium lactate

  • magnesium aspartate

  • magnesium chloride

  • magnesium malate

  • magnesium taurate

A supplement should be taken per the doctor’s prescription that is if the test result points out a deficiency of magnesium.

Magnesium Deficiency

This is where the human body does not get enough magnesium. This is rare and it because more evident in long term due to alcohol abuse and the taking of some medications.

Magnesium deficiency can lead to high blood pressure and heart disease, diabetes, osteoporosis, and migraine headaches.

With the benefits highlighted earlier and the deficiencies that are listed, it is clear why all of that is possible.

Nausea, vomiting, fatigue, weakness, shaking, muscle spasms, and insomnia are some of the symptoms.

Magnesium deficiency is diagnosed through blood tests and sometimes a urine test. A magnesium supplement is often prescribed by your doctor if the test indicates that you have a magnesium deficiency.

Magnesium Rich Foods

Greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat, and oat bran are the most popular sources of magnesium-related food. But do you know the amount of magnesium a man or a woman needs daily? 

The recommended dietary allowance for adult men is 415  mg per day and adult women need 315mg per day. The list below gives you different kinds of food and the amount of magnesium they contain.

  • Pumpkin seed – kernels: Serving Size 1 oz, 168 mg

  • Almonds, dry roasted: Serving Size 1 oz, 80 mg

  • Spinach, boiled: Serving Size ½ cup, 78 mg

  • Cashews, dry roasted: Serving Size 1 oz, 74 mg

  • Pumpkin seeds in a shell: Serving Size 1 oz, 74 mg

  • Peanuts, oil roasted: Serving Size ¼ cup, 63 mg

  • Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg

  • Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg

  • Black beans, cooked: Serving Size ½ cup, 60 mg

  • Edamame, shelled, cooked: Serving Size ½ cup, 50 mg

  • Dark chocolate -60-69% coco: Serving Size 1 oz, 50 mg

  • Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg

  • Bread, whole wheat: Serving Size 2 slices, 46 mg

  • Avocado, cubed: Serving Size 1 cup, 44 mg

  • Potato, baked with skin: Serving Size 3.5 oz, 43 mg

  • Rice, brown, cooked: Serving Size ½ cup, 42 mg

  • Yoghurt, plain, low fat: Serving Size 8 oz, 42 mg

  • Breakfast cereals fortified: Serving Size 10% fortification, 40 mg

  • Oatmeal, instant: Serving Size 1 packet, 36 mg

  • Kidney beans, canned: Serving Size ½ cup, 35 mg

  • Banana: Serving Size 1 medium, 32 mg

  • Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg

  • Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg

  • Milk: Serving Size 1 cup, 24–27 mg

  • Halibut, cooked: Serving Size 3 oz, 24 mg

  • Raisins: Serving Size ½ cup, 23 mg

  • Chicken breast, roasted: Serving Size 3 oz, 22 mg

  • Beef, ground, 90% lean: Serving Size 3 oz, 20 mg

  • Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg

  • Rice, white, cooked: Serving Size ½ cup, 10 mg

  • Apple: Serving Size 1 medium, 9 mg

  • Carrot, raw: Serving Size 1 medium, 7 mg


With all the information shared, you should now be able to identify symptoms of magnesium deficiency, magnesium-related foods, and supplements. This should guide you to get enough of this important mineral.

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