Magnesium is an essential mineral for the human body, and it's important to make sure you're getting enough of it in your diet. The recommended daily amount of magnesium for adult men is 400 to 420 mg per day, while adult women should aim for 310 to 320 mg per day. If you drink the recommended two liters of water per day, that could be up to 240 milligrams of magnesium. In general, magnesium-rich sources are vegetables, nuts, seeds, dried beans, whole grains, wheat germ, wheat bran, and oats.
An ounce of almonds contains 20% of the daily magnesium an adult needs. Even water (tap, mineral or bottled) can provide magnesium. Some laxatives and antacids also contain magnesium. Some of the best dietary sources of magnesium are spinach, avocados, dark chocolate, nuts and seeds, beans, and whole grains.
Magnesium has a number of important benefits for your body. It helps keep your heart rate stable, your blood sugar levels balanced, and your articular cartilage healthy. Increasing your magnesium intake can also help increase your intake of other essential nutrients such as fiber, good carbohydrates, healthy fats and calcium. If you don't have major health problems, it's best to get your magnesium from your diet.
However, if your doctor determines that you have a magnesium deficiency, taking a supplement may be helpful. Because the kidneys filter out excessive amounts of magnesium, it's unusual for a healthy person to suffer from consuming too much magnesium from the foods they eat.
