Magnesium is one of the essential minerals that our bodies need to function. It is involved in 600 reactions found across the body including muscle movement, energy, protein and gene creation, and nervous system regulation. With the average recommended amount of magnesium for adults at 320mg for females and 420mg for males, it is approximated that only 50% of the population gets the recommended amount of magnesium per day. Here are some of the many health benefits of magnesium and how you can improve your daily intake of magnesium.

Improves sleep

Low magnesium is associated with restless sleep and is often the cause of insomnia. Magnesium is often taken before bed by many as a supplement to help with sleep and as a remedy for insomnia. This is because magnesium is responsible for regulating neurotransmitters in the brain that are involved in sleep, such as GABA.

Fights feelings of depression

Because magnesium plays a role in regulating neurotransmitters in the brain, it has also been to help against feelings of depression. Studies show that magnesium deficiency is related to depression, and that those who supplement magnesium for a couple of weeks report an improvement in feelings of depression. Maintaining an adequate amount of magnesium regularly will help prevent depression.

Anti-inflammatory properties

Many studies show that magnesium has powerful anti-inflammatory effects on our body. Studies show that magnesium can lower certain proteins in our body that are responsible for inflammation. Reducing inflammation prevents the risk of many chronic diseases such as heart disease and arthritis.

How can I consume more magnesium?

Getting enough magnesium every day may seem challenging, but it is a lot easier than you may think. To begin, we are going to want to consume most of our magnesium through diet. This is because our body absorbs vitamins and minerals more effectively and efficiently than supplementation alone. Some common foods that are naturally high in magnesium include:

Almonds: 60mg per oz

Cashews: 72mg per oz

Pumpkin Seeds: 150mg per oz

Black Beans: 60mg per half-cup

Quinoa: 60mg per half-cup

Spinach: 78mg per oz

Avocados: 58mg per medium avocado

Here’s a high-magnesium recipe that’s delicious, easy to make, and uses almost all the ingredients listed above:

Quinoa & Spinach Power Bowl with Tahini Dressing

This nutrient-dense bowl is packed with magnesium-rich ingredients like quinoa, spinach, pumpkin seeds, and almonds.

Ingredients (Serves 2)

• 1 cup cooked quinoa (118 mg magnesium per cup)
• 1 ½ cups fresh spinach (78 mg per cup)
• ½ cup cooked black beans (60 mg per ½ cup)
• ¼ cup pumpkin seeds (168 mg per ¼ cup)
• ¼ cup almonds, sliced (48 mg per ¼ cup)
• ½ avocado, sliced (29 mg per ½ avocado)
• ¼ cup crumbled tofu or grilled salmon (for extra protein & magnesium)

Tahini Dressing

• 2 tbsp tahini (41 mg per 2 tbsp)
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 garlic clove, minced
• ½ tsp cumin
• 2 tbsp water (to thin out dressing)
• Salt & pepper to taste

Instructions

1. Cook the quinoa according to package instructions and let it cool slightly.
2. Prepare the dressing: Mix tahini, lemon juice, olive oil, garlic, cumin, and water in a small bowl until smooth.
3. Assemble the bowl: Start with a base of quinoa, then top with spinach, black beans, pumpkin seeds, almonds, and avocado.
4. Drizzle with tahini dressing and mix gently.
5. Optional: Add tofu or salmon for extra protein.

If consuming adequate magnesium through the diet is hard to achieve daily, you can always supplement magnesium. Magnesium supplements are widely considered to be safe, though it is always recommended to speak to a physician if you have concerns.

Written by Connor Hall and Elizabeth C. Shephard

References

Rd, R. a. M. (2023, December 6). 12 Evidence-Based Health Benefits of Magnesium. Healthline. https://www.healthline.com/nutrition/magnesium-benefits

Breus, M. (2024, January 18). Magnesium for sleep. Sleep Doctor. https://sleepdoctor.com/sleep-aids/magnesium

Deans, E., MD. (2018, January 28). A controlled study of magnesium shows clinically significant improvement. Psychology Today. https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201801/magnesium-depression?msockid=0e17377e7d6c6a0b1b4b24c27ccd6b10

Simental-Mendia, L. E., Sahebkar, A., Rodriguez-Moran, M., Zambrano-Galvan, G., & Guerrero-Romero, F. (2017). Effect of magnesium supplementation on plasma C-reactive protein Concentrations: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Current Pharmaceutical Design, 23(31). https://doi.org/10.2174/1381612823666170525153605

Clinic, C. (2024, November 6). 25 Magnesium-Rich foods you should be eating. Cleveland Clinic. https://health.clevelandclinic.org/foods-that-are-high-in-magnesium

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