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April 2026
The Benefits of Magnesium
Magnesium is an essential mineral that plays a critical role in the body. It is essential for energy production; muscle, heart and nerve function; and supports bone health. This mineral is found in a variety of foods; however, it is often overlooked in the diet. Let’s take a closer look at magnesium.
Magnesium Basics – 101
This mineral is involved in more than 300 functions in the body. Major roles include:
- Energy Production – aids in converting the food we eat into energy.
- Muscle & Nerve Function – regulates muscle contractions & helps relax the muscles once they contract. Critical for nerve function, it sends signals from the nerves, muscle, and heart.
- Bone Health – up to 60% of magnesium is stored in the bones and is involved in bone formation, promoting bone density.
- Blood Pressure Regulation – helps relax blood vessels, which may lower blood pressure. Magnesium has been linked to a lower risk of heart disease.
- Blood Sugar Control – aids in regulating insulin & blood sugar.
- Protein & DNA Repair – required for creating protein & repairing DNA, essential for cell growth & function.
Magnesium Levels
The recommended dietary intake (RDI) for magnesium depends on age & gender. The National Institutes of Health (NIH) recommends:
- 420 mg for men · 320 mg for women
- Supplements – tolerable upper intake level (UL) 350 mg per day
Although this mineral is found in a variety of foods, processed foods or some health conditions may impair magnesium absorption.
- Magnesium deficiency is not common in healthy individuals. It can occur if intake is low or the body cannot absorb it.
- Signs of deficiency are muscle cramps or spasms, fatigue & weakness, nausea, abnormal heartbeat, numbness or tingling. Severe deficiencies can lead to low calcium & potassium levels.
- If you think you are low, consult your MD before taking supplements. Taking high doses of supplements can cause digestive issues including cramping, nausea & diarrhea.
Dietary Sources of Magnesium
Focus on food, as magnesium-rich foods are part of a healthy eating pattern.
- Plant-based foods including leafy greens, legumes and nuts are especially rich sources.
- Fish (tuna, cod, pollock, salmon), yogurt and whole grains (quinoa, brown rice, oats) provide magnesium.
- Fruits including avocado & bananas are good sources.
- Beyond green leafy vegetables, baked potatoes, acorn squash, lima beans and beets provide magnesium.
- Dark chocolate (70-85% cocoa) is a very good source.
It is best to choose a variety of these foods to ensure you meet your daily magnesium needs and the health benefits that this mineral provides.
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