Magnesium is an important mineral that plays an essential role in heart, brain, and musculoskeletal health.
Since magnesium is required for numerous health processes, maintaining adequate levels in the body is important.
Consuming herbs high in magnesium, via diet or supplementation, can help to ensure that your body has optimal magnesium levels.
In this article, we’ll go over a list of herbs high in magnesium, as well as magnesium health benefits.
Table of Contents
Magnesium Overview:
Magnesium is an element that acts as an electrolyte, supporting the body’s pH levels and the nervous system. Along with its role as an electrolyte, magnesium also regulates muscle function, supports energy levels, aids in DNA synthesis, and helps maintain bone structure.
It’s also a key mineral for nerve function and mitigating the stress response. Having adequate magnesium levels helps to promote relaxation within the body.
Magnesium is absorbed through the small intestines where it enters the bloodstream and is either used for various physiological functions or stored in the bones for later use.
Magnesium deficiency can lead to numerous health complications, like, osteoporosis, fibromyalgia, muscle spasms, and migraines. Approximately half of the US population is magnesium deficient. In general, men need 420mg of magnesium daily and women need 320mg.
There are numerous types of magnesium, including magnesium glycinate, magnesium citrate, magnesium chloride, and magnesium oxide. Each type varies in weight and absorbability.
Magnesium is also the central element in chlorophyll, which is responsible for photosynthesis in plants.
Since the body only absorbs about half the total magnesium intake, it’s important to ingest herbs high in magnesium to reap the benefits.
Herbs High in Magnesium:
Below is a list of the best herbs for increasing magnesium.
1. Milky Oats (Avena sativa)
Milky oats are the unripe seed pods of the oat plant. For centuries, this herb has been used for its medicinal properties and high nutritional content.
The pods are only ripe with medicinal milky “sap” for around one week before the seeds, or oats, are produced.
Milky oats have been used to increase brain function, reduce anxiety and depression, and support the cardiovascular system. Its therapeutic use for nerve and mood support suggests it has a calming and balancing effect on the body.
It is estimated that 1 cup of oats contains 276mg of magnesium, which equals around 17 mg of magnesium per 1 Tbsp. Women would need one cup and 2.5 Tbsps and men would need 2.5 cups to receive their adequate daily magnesium intake.
Milky oats can be consumed fresh or dried in tea or tincture form.
Summary:
The magnesium content found in milky oats is thought to have a beneficial effect on brain function, anxiety, depression, and heart health.
2. Tarragon (Artemisia dracunculus)
Tarragon, known as “the King of Herbs” by the French, is a perennial herb in the Asteraceae, or daisy family. This aromatic herb smells like licorice and is frequently used in various cuisines. It’s considered one of the best magnesium rich herbs.
Research shows that tarragon has antimicrobial, anti-inflammatory, and antidepressant properties.
It’s estimated that 1 Tbsp of dried, ground tarragon contains 16.7mg of magnesium.
Tarragon is commonly used as a kitchen spice and for food preservation, but it can be taken as a tea.
Summary:
Research indicates that tarragon is an herb high in magnesium that may also reduce inflammation, decrease depression, and have an antimicrobial effect.
3. Coriander (Coriandrum sativum)
Coriander, commonly known as cilantro or “the herb of happiness”, is an annual herb native to the Mediterranean region. Although coriander and cilantro come from the same plant, coriander is the seed, which is higher in minerals like magnesium, potassium, calcium, and zinc.
This seed is one of the best sources of magnesium found in herbs. It is most frequently used in the kitchen as a culinary spice and is popular in Indian and Spanish cuisine. Coriander is popular for its slightly spicy, sweet aroma, and nutty flavor.
Along with its ability to support the heart, brain health, and the gut, studies show that coriander may have an anti-anxiety effect due to its high magnesium content. It is also lauded for its significant antioxidant activity.
1 Tbsp of coriander seeds is estimated to contain 16.5mg of magnesium.
The best way to consume coriander is to grind up the dried seeds and add them to dips and soups or use them as a rub. Coriander can also be consumed in capsule or tincture form.
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