Who knew? No one talks about magnesium but it is an essential mineral and is recognized for many health benefits.
Magnesium plays a key role in calcium utilization so while calcium gets all the marketing buzz, your calicum is not very effective if it is not being taken with magnesium. Research shows that for every 100 milligram increase in magnesium intake, type 2 diabetes risk decreases by 15 percent. In additon, those who suffer from consitpation or gastrointestinal distress may find that an increase in magnesium may calm some symptoms and help with regular bowel movements.
In addition to helping manage blood sugars, magnesium can assist in controlling blood pressure, maintaining strong and healthy bones and improving cardiovascular health. It is important to note that magnesium may be excreted if taking certain diuretic drugs to lower blood pressure, estrogen or birth control pills.
The RDA for magnesium needed is 310 milligrams for women and 400 milligrams for men, but most of us do not meet our needs through our food.
Foods that provide over 100 milligrams of magnesium per serving include:
• Halibut
• Cooked spinach
• Roasted pumpkin seeds
• Black beans
• High fiber bran cereals, like All Bran
Tip from the RD: If you are taking a calcium supplement, take a Cal-Mag rather than just a calcium supplement. This will make your pill much more effective and allow to utlize the much needed calcium and magnesium