ArcaMax

Around half of Americans get less than the recommended amount of magnesium from food and beverages. And that's not good, because the mineral is an essential component of energy production, muscle and nerve function, DNA production, and absorption of other minerals. It's also an important component of treating and managing migraine, heart disease, osteoporosis and arthritis. And folks with higher levels of magnesium are at a lower risk for developing Type 2 diabetes and for all causes of mortality! It's so important that it's routinely measured when you get therapeutic plasma exchange (see LongevityEdge.com).

You need to get magnesium from what you eat (and for some folks, from supplements). Luckily, many foods contain magnesium: beans and peas; nuts such as almonds and cashews; seeds; soy products; brown rice and millet; green leafy vegetables; bananas and avocados; and dairy products (opt for non- or low-fat choices). A cup of plain, low-fat yogurt contains 42 milligrams.

The total recommended amount you should aim for daily is 420 milligrams for men and 320 milligrams for women. If your doctor agrees that you should take a supplement, the upper limit is generally 350 milligrams daily. (If you also take calcium, discuss the magnesium dose needed.) Folks who are most likely to benefit from a supplement include those with bowel disorders or Type 2 diabetes and anyone over 65.

For recipes that deliver a tasty mouthful of magnesium, check out "Chard & Roasted Butternut Squash," "When Way Baked Beans," and "Chickpea, Chestnut and Kale Soup," in my "What to Cook When Cookbook."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.

(c)2023 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.