Question: I have been told that I am lacking magnesium in my diet. I have been taking tablets but it hasn't brought my levels where they should be.  Do you have any suggestions on how to change the levels?

Answer: I would recommend looking for ways where you can increase your magnesium intake through consuming magnesium-rich foods. The best way to get vitamins and minerals is to get them from your diet. Your body often absorbs these nutrients better from the foods themselves than from supplements.

Magnesium has many functions, so it is important that you get enough every day. This mineral helps in forming ATP, which is the energy our body needs. Plus, it plays a role in making new cells, activating B vitamins, relaxing muscles, blood clotting and also in bone, protein and fatty acid formation.

Magnesium is found in nuts, grains, beans, dark greens and protein, such as fish and meat. In the US diet, the best sources include milk, bread, coffee, ready-to-eat cereals, beef, potatoes, and dried beans/lentils. Diets high in vegetables and whole grains contain more magnesium that diets low in vegetables and high in refined grains. Below are the recommended amounts of magnesium for each age level in addition to a list of foods that contain magnesium.

Recommended Intakes of Magnesium

Men

14-18 years old: 410 milligrams a day

19-30 years old: 400 milligrams a day

31 and older: 420 milligrams a day

Women

14-18 years old: 360 milligrams a day

19-30 years old: 310 milligrams a day

31 and older: 320 milligrams a day

Sources of Magnesium

Tofu, firm, ½ cup: 118mg

Chili with beans, 1 cup: 115mg

Cashews, roasted, ¼ cup: 89mg

Halibut, baked, 3 oz.: 78-90mg

Peanuts, roasted, ¼ cup: 67mg

Baked potato with skin, 1: 55mg

Cereal, raisin bran, 1 oz.: 48mg

Spinach, fresh, 1 cup: 44mg

Cheerios, 1 oz.: 39mg

Milk, 2%, 1 cup: 33mg

Bread, whole-wheat, 1 slice: 26mg

Chicken, breast, 3 oz.: 25mg

Green peas, frozen, cooked, ½ cup: 23mg

Ground beef, lean, 3 oz.: 16mg

Fruits: 10-25mg

Egg, 1: 5mg

Ideas

• Top a baked potato with chili with beans
• Sprinkle peanuts, cashews and/or beans on salads and soups
• Enjoy a glass of milk with lunch and dinner
• Have sliced pears for a snack
• Make a sandwich with 100% whole wheat bread for lunch
• Toss fresh spinach leaves with red onion and mushrooms for a quick side dish
• Enjoy a grilled chicken breast for dinner with a side of green peas and a baked potato
• Make tacos with beans and lean ground beef