It's one of the most important dietary minerals and yet it doesn’t get much attention—certainly not nearly as much as calcium and sodium. Yet according to the NIH, magnesium is responsible for over 300 bodily functions including muscle, bone and cardiovascular health, so being deficient can be problematic—and over 80% of Americans are magnesium deficient.

Another downside to having low levels of magnesium is that a deficiency makes vitamin D ineffective, according to a review published in The Journal of the American Osteopathic Association. Vitamin D supplements can also be harmful if magnesium levels are not sufficient. The researchers found that taking D can increase a person’s calcium and phosphate levels—which may cause vascular calcification (and an increased risk of blood clots and stroke) if magnesium levels aren’t high enough to prevent it.

This caught my attention because I, like so many people I know, take vitamin D supplements (as advised by my doctor). Vitamin D is naturally available through sunlight, but a lot of people are low in D—40% of the population by some estimates. In addition, there’s evidence that taking D supplements can improve immune response to Covid. In an open letter sent to world governments last year, 120 health, science and medical experts from the US, UK, and Europe said there is clear scientific evidence that vitamin D reduces Covid-19 infections, hospitalizations, and deaths.

The recommended intake for magnesium is 420 mg per day for men and 320 mg for women. Thanks to industrialized farming, magnesium in the soil is far less abundant than it used to be which means plants have less than ideal amounts. So, although it’s not easy to get magnesium from foods, there are a few good sources:

Pumpkin seeds 168 mg per ounce
Almonds 80 mg per ounce
Spinach 78 mg per ½ cup cooked
Cashews 74 mg per ounce
Peanuts 63 mg per ounce oil roasted
Black beans 60 mg per ½ cup cooked
Edamame 50 mg per ½ cup cooked
Dark chocolate (over 60% cocoa) 50 mg per ounce
Avocados 44 mg per cubed cup

There are many different forms of magnesium supplements on the market and they help in different ways. For instance, magnesium citrate and magnesium oxide are effective for digestion, and magnesium malate can improve mood, blood sugar control, exercise performance, and chronic pain. I recently started taking a supplement called Magnesium Breakthrough which is a combo of 7 forms of magnesium. I also highly recommend an Epsom salt bath (Epsom salt is magnesium sulphate) for easing soreness and stress.

Guacamole Salad
Recipe by Ina Garten
Boost the magnesium by serving this over a bed of baby spinach and sprinkling pumpkin seeds on top!

1 pint grape tomatoes, halved
1 yellow bell pepper, seeded and ½-inch diced
1 (15-ounce) can black beans, rinsed and drained
½ c small diced red onion
2 tablespoons minced jalapeno peppers, seeded
½ tsp freshly grated lime zest
¼ c freshly squeezed lime juice
¼ c good olive oil
1 tsp kosher salt
½ tsp freshly ground black pepper
½ tsp minced garlic
¼ tsp ground cayenne pepper
2 ripe avocados, ½-inch diced

1. Place tomatoes, yellow pepper, beans, onion, jalapeno and lime zest in a large bowl.
2. Whisk together lime juice, olive oil, salt, black pepper, garlic, and cayenne and pour over the vegetables. Toss well.
3. Fold avocado into the salad just before serving. Adjust seasoning if needed; serve at room temperature.

We All Need More Magnesium