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Magnesium: How to get what you need

Consumer Reports on Health: January 2011

Three ounces of halibut provide 90 milligrams of magnesium.

Magnesium, together with potassium, helps bolster bone by improving calcium absorption. The mineral also protects against abnormal heart rhythms, blood clots, and high glucose levels.

Magnesium might be especially important for warding off or controlling type 2 diabetes. Several large studies have found that people who consume the most magnesium are less likely to develop type 2 diabetes or a contributing factor for it called insulin resistance.

People who already have the disease might want to talk with a doctor about magnesium supplements, since some evidence suggests that they might help with long-term blood sugar control.

Sodium

For lowering blood pressure, the most striking effect comes from cutting sodium while boosting intake of potassium, magnesium, and calcium. People who slash sodium intake to around 1,500 mg daily and follow the DASH diet can drop their systolic (upper) pressure by an average of 11 millimeters of mercury.

To boost your intake of magnesium, it's best to focus on foods, which tend to be high in other nutrients—vitamins C, D, and K, B vitamins, and fiber—that might also help prevent certain cancers, heart disease, osteoporosis, and other diseases. Supplements don't always provide the same benefits and in some cases can be risky, especially if you overdo it.

Good dietary sources of magnesium	Amount (mg)
Halibut (3 oz.)	90
Nuts: Almonds, cashews, peanuts (1 oz.)	50 to 80
Spinach, cooked: (½ cup)	75
Potato, baked: With skin (1 medium)	50
Yogurt: Plain, low-fat (8 oz.)	45
Beans: Baked, kidney, pinto (½ cup)	35 to 40
Avocado (½ cup)	35
Banana (1 medium)	30
Cereal: Oatmeal, no milk (½ cup)	30
Milk: Skim (8 oz.)	30
Recommended daily intake
Men: 420 mg.
Women: 320 mg.
Upper limit from supplements: 350 mg. (no limit from food)