25.11.2024.
Magnesium is a naturally occurring mineral that helps turn the food we eat into energy. It is important for many systems in the body, especially for muscles and nerves.
What causes low magnesium
There are many reasons why magnesium levels can be low and these can include:
- malnutrition
- diarrhoea
- diseases affecting the digestive tract (eg Coeliac disease, Crohn’s disease)
- diabetes
- disorders of the parathyroid gland
- taking certain medications (indigestion medicine, water tablets, digoxin). Check with your GP, pharmacist or nurse if this is a concern.
How can I increase my magnesium levels?
A list of foods high in magnesium is provided below. Eating more of these foods may help to raise your magnesium levels.
PLEASE NOTE
If are you following another diet for medical reasons, eg low residue, low potassium, diabetes, Coeliac disease, etc. it is important to discuss this with your healthcare provider or dietitian and to continue to follow that diet.
FOOD HIGH IN MAGNESIUM
Try to include some of these foods regularly:
Fruit
Avocado, pineapple, bananas, raisins, orange juice, dates, plums and raspberries.
Seeds & Nuts
Almonds, cashews, peanuts, pecans, walnuts, Brazil nuts, Pumpkin seeds, Chia seeds and Sunflower seeds.
Starchy Foods
Pearl barley, brown rice, baked potato with skin, wholegrain breakfast cereals, oats, wholemeal bread, whole wheat pasta, couscous and egg noodles.
Vegetables & Pulses
Sweetcorn, lentils, baked beans, kidney beans, parsnips, green leafy vegetables, peas, chickpeas and broccoli.
Meat, fish and alternatives
Salmon, halibut, crab, haddock, cod, chicken, pollock, turkey, tuna, beef, tofu and lamb kidneys.
Dairy & Alternatives
Yoghurt, soya milk and cow’s milk.
Get inspired by these 5 simple recipes to boost your Magnesium intake
How much magnesium do I need?
The amount of magnesium you need is:
- 300mg a day for men (19 to 64 years)
- 270mg a day for women (19 to 64 years)
What happens if I take too much magnesium?
Taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea.
There’s not enough evidence to say what the effects might be of taking high doses of magnesium for a long time.
*This article is for informational purposes only and should not be considered medical advice; always consult a healthcare professional before making dietary or health-related changes.
SOURCE
NHS UK
