Men experiencing migraines, erratic blood sugar, or irregular heartbeats, may be symptoms related deficiences of an essential mineral – magnesium. Though only 2% of Americans have a magnesium deficiency, studies suggest that up to 75% aren’t getting enough of it in their diets. So, what makes magnesium so important, and how can you ensure you’re getting your fill?
Why Magnesium is Key to Men’s Health
Magnesium quietly supports vital functions like brain health, heart health, and muscle function. It produces energy, promotes cell growth, regulates blood pressure, and strengthens bones. If you’re low on magnesium, you might experience sugar cravings, anxiety, or sleep issues.Here’s why every man should make magnesium-rich foods a part of his daily diet:
1. Lower Your Risk of Diabetes
Magnesium has emerged as a crucial nutrient for preventing type 2 diabetes. A study involving over 500,000 showed a strong link between higher magnesium intake and a lower risk of developing diabetes. Men consuming about 450 milligrams of magnesium daily had a 27% lower risk of diabetes than those consuming just 270 milligrams.
2. Prevent Migraine Attacks
Magnesium might be your new best friend if migraines have ever sidelined you. Research shows that people with migraines often have lower magnesium levels, especially during an attack. Incorporating more magnesium-rich foods or a supplement could reduce the frequency of those unbearable headaches.
3. Protect Your Heart
Your heart needs magnesium to maintain its rhythm and blood pressure. Studies have found that people with high magnesium intake are at lower risk for heart disease and stroke. Magnesium also prevents the spasms of coronary arteries that can lead to chest pain and boosts your HDL (good cholesterol).
4. Fight Inflammation
Chronic inflammation is linked to many serious conditions, from heart disease to cancer. Magnesium deficiency can make you more prone to inflammation, increasing the risk for these diseases. Adding magnesium-rich foods, like leafy greens, nuts, and bananas, can help fight inflammation and support overall health.
5. Lift Your Mood
Your mental health is another avenue that magnesium plays a role. Low magnesium levels can reduce serotonin, the “feel-good” hormone, while studies suggest magnesium supplements can be as effective as some antidepressants for treating depression in people with diabetes.
Best Magnesium-Rich Foods for Men
To hit your recommended daily intake of 400–420 milligrams, add these magnesium powerhouses to your meals:
Leafy greens: Kale, spinach, and Swiss chard
Nuts and seeds: Almonds, cashews, Brazil nuts, pumpkin seeds
Other sources: Tofu, baked potatoes (with skin), bananas, dark chocolate
Should You Take a Supplement?
It’s best to get magnesium from food, but if you’re struggling to meet your needs, supplements can help. Magnesium glycinate is a good choice as it’s easy on the digestive system. Aim for 100–300 milligrams per day, split into smaller doses. It’s ideal to consult your doctor or dietitian before starting a new supplement to avoid unwanted interactions.Paying attention to your magnesium intake gives your body the tools it needs to thrive—from your heart and muscles to your brain and mood. Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
