When Your Dieting Causes You to Need More Magnesium

Are you limiting your calories? Skipping brown rice and whole wheat trying to cut out carbohydrates? It is estimated that about 90 percent of Americans - from their diet alone - are not getting their recommended daily allowance of magnesium. We need magnesium as it is the body's fourth most abundant mineral.

Knowing When Magnesium is Low

We often do not see magnesium deficiency here in the United States. Our kidneys - as long as they are healthy - work to limit the excretion of magnesium to help prevent deficiency. However, magnesium deficiency still does occur. The early signs include nausea, fatigue, appetite loss, vomiting and weakness. As things become worse, you may experience tingling, seizures, abnormal heart rhythms, numbness, cramps, personality changes and coronary spasms. In the severe stages, a magnesium deficiency can lead to low blood potassium levels and low blood calcium levels. Both of these bring with them their own set of signs and other complications. If you have any of these signs and symptoms, make an appointment with your doctor.

How Much Magnesium Do I Need?

Adult women that are 19 to 30 years of age should be getting 310 milligrams per day. Adult males that are 19 to 30 years old should be getting 400 milligrams per day. Women 31 years of age and older should be getting 320 milligrams per day. Men 31 years of age and older should be getting 420 milligrams per day. These recommended daily allowances are per the National Institutes of Health.

How Do I Get Enough Magnesium in My Diet?

The easy answer is supplementation and a well-balanced diet, but the easy answer isn't always easy to carry out. First, make an appointment with your doctor and talk to him or her about your diet and your concerns about your magnesium intake. If they suggest a magnesium supplement, ask them to recommend a specific one to make this easier on you.

Next, eat more magnesium-rich foods. Wheat bran, almonds, raisin bran cereal, soybeans, spinach and cashews are all very high in magnesium and can be worked into a variety of meals. There are dozens of other things with good amounts of magnesium too, such as peanut butter, potatoes, oatmeal, halibut, bananas and even chocolate milk. You will be hard-pressed to have a hard time working magnesium into your diet. You simply need to know which foods have this critical mineral.