Around half of Americans get less than the recommended amount of magnesium from food and beverages. And that's not good, because the mineral is an essential component of energy production, muscle and nerve function, DNA production, and absorption of other minerals.

It's also an important component of treating and managing migraine, heart disease, osteoporosis, and arthritis.

And people with higher levels of magnesium are at lower risk for developing Type 2 diabetes and for all causes of mortality.

Luckily, many foods contain magnesium: beans and peas; nuts such as almonds and cashews; seeds; soy products; brown rice and millet; green leafy vegetables; bananas and avocados; and dairy products (opt for non- or low-fat choices). A cup of plain, low-fat yogurt contains 42 mg.

The total recommended amount you should aim for daily is 420 mg for men and 320 mg for women.

If your doctor agrees that you should take a supplement, the upper limit is generally 350 mg daily. (If you also take calcium, discuss the magnesium dose you need.)

People who are most likely to benefit from a supplement include those with bowel disorders or Type 2 diabetes, as well as anyone over 65.

For recipes that deliver a tasty mouthful of magnesium, check out "Chard & Roasted Butternut Squash," "When Way Baked Beans," and "Chickpea, Chestnut and Kale Soup" in my "What to Cook When Cookbook."