A dietitian from Carroll Hospital in Baltimore, Maryland, Shyla Cadogen, has shared the one supplement she would choose if she could only take one: magnesium. According to Cadogen, magnesium has the power to enhance both mental and physical health. It is also one of the nutrients that most Americans lack, with research indicating that over 50% of the population doesn’t get enough magnesium. This deficiency can lead to serious health issues, including heart disease, weakened bone health, and even depression. Foods rich in magnesium include dark chocolate, nuts, leafy greens, whole grains, lentils, and fatty fish. The recommended daily intake of magnesium ranges from 310 to 420 milligrams, depending on age and gender. However, half of US adults fail to meet this requirement.
Magnesium is a naturally occurring mineral found in many foods that plays a crucial role in brain and body function. It is the fourth most abundant mineral that our bodies need on a daily basis, ranking behind calcium, sodium, and potassium. It is involved in essential processes such as energy production, DNA repair, muscle contraction and relaxation, and neurotransmitter regulation. These processes have significant impacts on both mental and physical well-being. Cadogen stated, “If I had to choose one vitamin that’s most worth it, I would say magnesium,” in an interview with StudyFinds.
One study published in the Journal of the American Board of Family Medicine analyzed nearly 9,000 participants and found that those with the lowest magnesium intake under the age of 65 had a 22% higher risk of depression. Another trial in 2017 discovered that magnesium supplements could reduce depression symptoms in individuals with mild to moderate cases. Moreover, magnesium has been shown to lower the risk of heart disease. A meta-analysis published in the journal Hypertension revealed that magnesium supplements effectively decrease blood pressure in adults. Additionally, a review in the Journal of Human Nutrition and Dietetics found that magnesium improves various other risk factors associated with heart disease, such as reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol levels.
Cadogen suggests that magnesium is her go-to supplement because it regulates blood pressure, salt, potassium, and blood sugar. Insufficient magnesium levels can play a significant role in the occurrence of these health issues. Furthermore, a review published in the journal Biometals in 2021 found that lower magnesium levels are linked to an increased risk of developing osteoporosis, a condition that weakens bones. Individuals with lower magnesium intake were shown to have three times more fractures compared to those with higher intake.
While magnesium is abundant in various foods, such as dark chocolate, avocados, nuts, whole grains, lentils, fatty fish, and bananas, most individuals still fail to meet the recommended daily intake. The current recommended dosage of magnesium is about 400 to 420 milligrams per day for men and 310 to 320 milligrams for women. Pregnant women should aim for closer to 350 to 360 milligrams to support lactation. Unfortunately, research suggests that over half of American adults do not consume enough magnesium. On average, most Americans only get around 200 milligrams per day. Additionally, certain factors can contribute to magnesium loss in the body, including stress, alcohol consumption, certain medications, and medical conditions like diabetes and Celiac disease.
Not obtaining enough magnesium can lead to magnesium deficiency, or hypomagnesemia, which affects around 2% of the US population, according to the Cleveland Clinic. Mild symptoms of magnesium deficiency include tremors, muscle spasms, muscle cramps, numbness in the hands and feet, fatigue, and weakness. However, severe deficiency can result in seizures, abnormal heart rhythms, and delirium. Magnesium supplements can be purchased over the counter in the form of pills and gummies at pharmacies and grocery stores, ranging in price from $12 to $25, depending on the dosage.
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