Note: please consult with a doctor or physician before starting a new eating plan

Magnesium, it’s the multi-tasking mineral. While you may be more familiar with some of magnesium’s equally essential counterparts—calcium and potassium—it’s important to know that magnesium is responsible for hundreds of chemical reactions in the human body that take place every second. Magnesium helps with such functions as muscle contraction and nerve transmission, and it plays a significant role in the formation and strength of our bones and teeth.

It is currently estimated, though, that only 25 percent of Americans consume the Recommended Daily Allowance (RDA) for magnesium of 320 mg, and that the average American woman only consumes 228 mg of magnesium, or 71 percent of the daily recommendation.

To compound this problem, if you consume excessive amounts of calcium (>2,000 mg/day), use diuretics or drink large amounts of alcohol, you’re at risk of depleting your magnesium stores. Without adequate magnesium, your body can experience an array of problems such as muscular weakness and cramping, fatigue, depression, anxiety, irritability, insomnia and high blood pressure.

But the news isn’t all bad because it’s not difficult to get your RDA of magnesium. A well-balanced diet that includes whole grains, leafy greens, legumes and nuts is chock full of magnesium. In addition, this multi-tasking mineral is found extensively in dairy products, fish, meat and seafood. In fact, a mere one-half cup serving of shrimp provides approximately 20 percent of the RDA.

Some of the best sources of magnesium include:

• Sunflower seeds (255 mg per half cup)
• Quinoa (179 mg per half cup dry)
• Boiled spinach (156 mg in one cup)
• Tofu (118 mg in 4 oz.)
• Wheat germ (90 mg in one ounce)
• Almonds (86 mg in one ounce)
• Cooked brown rice (86 mg in one cup)
• Avocados (51 mg in half of a medium-sized one)
• Potatoes (56 mg in one medium-sized one)
• Magnesium is even found in water, specifically hard water (~20 mg/liter) and some bottled waters (up to 100 mg/liter).

So make sure to get your daily magnesium, and you and your body will feel magnificent every day.

Article Reference: Elin, R.J. (1988). Magnesium metabolism in health and disease. Dis Month. 34: 161-219.

Kimberly J. Mueller, MS, RD is a sports dietitian and competitive endurance athlete who provides nutritional counseling and meal planning to active individuals worldwide. For more information on her services, visit her website at www.kbnutrition.com.