Have a question? This is a fact sheet intended for health professionals. For a reader-friendly overview of Magnesium, see our consumer fact sheet on Magnesium. Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines such as antacids and laxatives. Magnesium is a cofactor in more than enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [ ]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.
This fish is a great source of lean protein, which as you may know is key for bone health. Every grams about 11 dried figs offer 68 mg of magnesium. Protein-Packed Banana Sandwiches Sometimes, you need a little pick me up between meals… and these banana sandwiches are the perfect, simple snack! Magnesium supplements are available over the counter at most supermarkets and pharmacies, but registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a magnesium deficiency. Magnesium is a cofactor in more than enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [ ]. Soy Milk — Did you know that bananas contain magnesium too? More research is needed to better understand whether magnesium can help treat diabetes. AlgaeCal Plus is made from Lithothamnion superpositum, a unique strain of red ocean algae found on the shores of South America. So go ahead and add some to a smoothie; marinade and toss in a Thai curry; or pan fry with a crunchy coating to make faux chicken strips! Disclaimer This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice.
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains and low-fat dairy products. No current data on magnesium status in the United States are available. Try incorporating more of these foods into your diet to get a magnesium boost. Bananas may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg or 8 percent DV of magnesium, along with The federal government’s Dietary Guidelines for Americans notes that “Nutritional needs should be met primarily from foods. In fact, every cup of soy milk contains around
A review of clinical implications. In addition to being an exceptional source of bone-healthy omega 3 fatty acids, cold-water fatty fish like mackerel add more magnesium to your menu. Follow us. FoodData Central,