What is magnesium?

Magnesium is a mineral that plays an important role in more than 300 enzymes to carry out various bodily functions like regulating muscle function, blood sugar levels, and blood pressure and making protein, bone, and DNA. Magnesium also acts as an electrical conductor that contracts muscles and makes the heart beat steadily.

More than half of the magnesium in the human body is stored in bones, and the remaining in various tissues throughout the body.

Magnesium Benefits

  • Regulates blood pressure
  • Enable enzyme function
  • Lowers risk of developing type 2 diabetes
  • Reduces risk of osteoporosis
  • Improves bone health
  • Reduces the frequency of migraines
  • Improves nerve function
  • Reduces hypertension

How much magnesium do you need per day?

  • Adult Women: 320 mg
  • Adult Men: 420 mg
  • Pregnant/Breastfeeding Women: 320 – 360 mg

Natural sources of magnesium

  • Almonds
  • Peanuts
  • Cashews
  • Pumpkin seeds
  • Peanut butter
  • Beans (black, kidney)
  • Soybeans and soymilk
  • Spinach
  • White potato (with skin)
  • Brown rice
  • Oats
  • Salmon
  • Beef
  • Poultry
  • Banana
  • Raisins
  • Dark chocolate (at least 70%)
  • Milk
  • Yogurt

Learn about magnesium deficiency symptoms.

Further reading: Harvard School of Public Health, National Institutes of Health (1), (2)