Feeling tired? Maybe you need more magnesium.

Feeling tired?  Could a lack of the mineral magnesium be the problem?  Most people know we need iron our diets and “iron poor blood” or iron deficiency anemia can lead one to feel tired.  But magnesium is also an important mineral for many reasons, one of which is energy.  An article in Environment Nutrition noted that not having enough of the essential mineral, magnesium, can lead to feeling tired or fatigued.  

More Americans are low in magnesium, why?  Many of us are eating more processed food like white bread, white rice, white pasta, and Pop Tarts.  When they refine the grain to make white flour, white rice, etc., they remove most of the magnesium. Because of all the processed food we eat, they estimate we are getting only about 50% of the magnesium our bodies need each day.  The Recommended Dietary Allowance for magnesium is 310-320 mg per day for women and 410-420 mg per day for men.  

Why do we need magnesium?  Cells in our bodies need magnesium, especially cells that need energy to function like our hearts, brain and muscle cells.  Some reasons we need magnesium:

•  Protein synthesis
• Muscle and nerve function
• Blood glucose control
• Blood pressure regulation
• Energy production – we need magnesium for our bodies to make energy
• Bones
• Normal heart rhythm

What are some symptoms of magnesium deficiency?

• Fatigue
• Muscle weakness
• Migraine headaches
• Insomnia
• High blood pressure

How can I add magnesium – rich foods to my day?

My daughter knew a teacher who suffered from migraine headaches.  The doctor wrote the teacher a prescription for Wheat Thins.  Yes, the crackers.  Why?  Because Wheat Thins are whole grain.  When the teacher got tired of eating Wheat Thins my daughter asked me what else he might eat to help prevent his migraine headaches.  I listed a number of foods high in magnesium as that is why the doctor recommended Wheat Thins.  Wheat Thins are whole grain and whole grains are a source of magnesium.  The teacher was happy to broaden his diet beyond Wheat Thins and hadn’t understood why Wheat Thins had been prescribed as a treatment for his migraine headaches.

Wheat Thins are whole grains

• Whole grains – Wheat Thins, Triscuits, whole grain bread like Dave’s bread, whole grain English muffins, any General Mills cereal, oatmeal, Quinoa, Brown Rice   One cup of quinoa provides 118 mg of magnesium
• Nuts – almonds, cashews, peanuts:  Two tablespoons of peanut butter have 49 mg of magnesium, an ounce of almonds about 80 mg and cashews provide 74 mg per ounce
• Seeds - flaxseeds, chia seeds, sunflower seeds
• Greens like spinach – 1 cup of spinach will provide 157 mg of magnesium
• Avocados – enjoy that guacamole dip
• Dark chocolate – yes, chocolate can be good for you.  But be sure it is dark chocolate.  A one ounce serving has 64 mg of magnesium and also has good antioxidants. 
• Yogurt – one should enjoy a serving of yogurt every day for calcium, vitamin D and those healthy probiotics.  You also benefit as yogurt is a source of magnesium, providing 30 mg per cup.  You also get the benefit of an excellent source of protein. But get real yogurt, made with real cow’s milk. 

For more information on the magnesium content of foods, go to Magnesium.  Many foods are listed so it is easy to add some more magnesium to your day.    

                                                                                                                                                                                                                                       

Sources: Nutrition, Allowance, magnesium, deficiency, Nuts, spinach,  Magnesium   Image Sources:  Wheat thins, Magnesium, chocolate