You're Probably Not Getting Enough Magnesium in Your Diet

Because many of us don’t have enough fresh greens, nuts, seeds, beans and whole grains, a lot of us aren’t getting the recommended daily intake of Magnesium - of 350-420 mg of magnesium for men and 300-320 mg magnesium for women.

This is a problem, and it can impact your overall health in many different ways, including your kidneys.

Let’s take a step back and talk about what Magnesium is quickly. Magnesium helps with more than 300 enzymatic reactions in the body. It plays a role in building proteins, maintaining healthy bones, regulating blood sugar and insulin resistance, help blood pressure and work in the muscle and nervous systems. You also probably know that magnesium can be used as a laxative and helps the muscles work and the heart beat.

Magnesium is super important in the body.

Diets that are low in magnesium have been linked to increased risk of developing high blood pressure. And, the reverse may also be true: incorporating high magnesium foods into your diet can lower your systolic blood pressure. Granted it probably won’t have a huge impact, but lowering blood pressure by 3-4 mmhg is still meaningful. Every little bit counts.

Magnesium likely relaxes the blood vessels and that leads to lower blood pressures. You see this effect when women with preeclampsia are treated with high dose intravenous magnesium – they get flushed and their blood pressure often drops – due to the vasodilation (the dilating of blood vessels.

That’s not all that magnesium does, though. High magnesium foods have a lot of other qualities that make them healthy. They are usually high in fiber, packed with plant proteins, and loaded with potassium. It’s also been noted that a diet focused around these foods may allow blood sugars to improve and lower triglyceride levels.

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