You might've heard of magnesium in the context of an elaborate sleep routine , but there's so much more to the mineral than we hear about on social media. "Magnesium is involved in many processes within our bodies including blood sugar and blood pressure regulation," says Melissa Jaeger, RD, LD. "It even plays a role in maintaining a normal heart rhythm, bone formation and in the building of our DNA.
" But despite these many benefits, it's estimated that 75 percent of women still consume less than the Recommended Daily Allowance (RDA) of magnesium. If you suspect you might be low in magnesium, don't sweat it — there's plenty of magnesium-rich foods that can help. To help you understand how much magnesium you should be eating (and where to find it in the first place), we asked RDs to lend some additional magnesium expertise.
Read on for 12 of the best magnesium-rich foods and easy meal ideas that'll help you incorporate more magnesium into your diet. Amanda Blechman , RD, is the director of health and scientific affairs at Danone North America. Melissa Jaeger , RD, LD, is the head of nutrition at MyFitnessPal .
How Much Magnesium Should You Consume? For those ages 19 to 30, the goal is to get 310 milligrams of magnesium per day. However, Amanda Blechman, RD, notes that "the recommended dietary allowance, or RDA, for magnesium varies based on age and sex," putting the range at 310-320 milligrams. She adds that the RDA during pregnancy is closer to 350-360 mg per day.
Adult men.