Understanding Magnesium: Why This Mineral Matters for Your Wellbeing

Overview

Magnesium is involved in 300+ enzymatic processes, yet most Americans get only 70-80% of the RDA. Deficiency may cause fatigue, muscle cramps, and sleep issues. Benefits include energy production, bone health, cardiovascular support, and sleep quality. Modern diet and farming practices contribute to inadequate intake. Best sources: leafy greens, nuts, seeds. Magnesium malate supplements may offer good absorption. RDA: 310mg (women), 400mg (men).

It's about time.

Health experts are finally recognizing what researchers have known for decades: magnesium could be the most underappreciated nutrient for optimal health.

Yet despite its critical importance, most Americans may not be getting adequate amounts. The National Academy of Sciences notes that women average only 70% of the recommended daily allowance, while men reach about 80%. This nutritional gap could potentially be affecting your health, energy, and overall wellbeing.

Why Magnesium May Matter More Than You Think

Every system in your body depends on magnesium to function properly.

Every system. That's a lot.

About half of your body's magnesium stores are housed in your bones and teeth – while the remainder supports soft tissues and blood. This mineral is particularly important for cellular energy production, where it binds with ATP (adenosine triphosphate) to create the fuel that powers every cell in your body.

And when magnesium levels are low? Energy levels may also drop.

Some people who have inadequate magnesium intake may experience symptoms such as:

• persistent fatigue
• muscle cramps and spasms
• headaches
• sleep difficulties
• and general weakness

And these are issues that many people accept as normal parts of busy, stressful lives – but it doesn't have to be that way!

Imagine if your body was running on optimal magnesium stores …

Six Ways Optimal Magnesium May Support Your Health

May Support Stronger Bones and Teeth: Magnesium plays a vital role in bone density and structure. Research suggests a positive association between magnesium intake and bone strength, which may help support bone health as part of a healthy lifestyle. Since your bones and teeth serve as magnesium storage sites, maintaining adequate levels may help support skeletal health throughout your lifetime.

May Help Support Blood Sugar Balance: Magnesium is required for optimal insulin function during carbohydrate metabolism. Studies suggest that adequate magnesium levels may help support healthy blood sugar regulation as part of a balanced diet and healthy lifestyle.[iii] Some research indicates that magnesium supplementation may positively affect blood sugar levels, making it potentially valuable for metabolic health support.

May Help Support Cardiovascular Function: Your heart depends on magnesium in two important ways. First, it helps maintain the delicate balance between sodium and potassium, which may support healthy blood pressure. Second, adequate magnesium levels may help support the body's natural inflammatory response and antioxidant processes.[iv] Research published in the American Journal of Clinical Nutrition suggests magnesium may have positive effects on heart health as part of a healthy lifestyle.

May Help Support Exercise Performance: Beyond supporting healthy blood pressure and heart rate during physical activity, magnesium enables normal muscle function. Some studies suggest that optimal magnesium levels may help support strength, speed, and performance.[v] For older adults, adequate magnesium intake may help support walking speed and overall mobility as part of an active lifestyle.

May Help Support Brain Function and Memory: The connection between nutrition and cognitive health is becoming increasingly clear, with magnesium playing an important role. This mineral may help support cognitive function, memory retention, and the ability to learn new information.[vi] Maintaining adequate magnesium levels may help support mental clarity as part of a healthy lifestyle.

May Help Support Quality Sleep: Research suggests that magnesium may be associated with sleep quality, potentially helping you fall asleep and achieve more restorative rest as part of healthy sleep habits.[vii] Individual results may vary.

Understanding Modern Magnesium Intake Challenges

Several factors may contribute to suboptimal magnesium intake.

Dietary intake has changed significantly since 1900 due to processed foods replacing nutrient-dense whole foods. Modern farming practices may have affected soil magnesium levels, while today's water supply contains less magnesium than the natural springs and wells our ancestors relied on.

Additionally, certain medications may affect magnesium levels, while chronic stress may increase magnesium needs. Then add in aging, which may reduce the body's ability to absorb this important mineral.

Supporting Your Magnesium Intake: Food and Supplements

How much magnesium should you be getting?

The recommended daily allowance is 310 mg for women and 400 mg for men,[viii] though some health professionals believe optimal levels may be higher. If you're trying to support your magnesium intake through daily nutrition, focus on magnesium-rich foods like leafy greens (spinach, kale), legumes, nuts, seeds, and whole grains as part of a balanced diet. A useful reminder: fiber-rich foods typically contain magnesium.

However, given the challenges of getting adequate magnesium from food alone, supplementation may make sense for some individuals. Magnesium supplements come in various forms, with magnesium malate being one well-absorbed option. This form combines magnesium with malic acid (found in apples), which may support the body's energy-producing processes. One animal study suggested that magnesium malate may be well-absorbed compared to other forms.[i] Individual results may vary, and you should consult your healthcare provider before starting any supplement regimen.

The Bottom Line

Magnesium is an important nutrient that your body needs to support optimal function. From cellular energy production to cardiovascular health, from bone support to sleep quality, magnesium may impact many aspects of your wellbeing as part of a healthy lifestyle.

For those who may not be getting adequate magnesium from diet alone, addressing potential magnesium needs through food choices and targeted supplementation could be one way to support your health goals. As with any supplement, consult your healthcare provider before starting a magnesium regimen. Individual results may vary – and supplements should be used as part of a balanced diet and healthy lifestyle.

References:

[i] Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi:10.1155/2018/9041694

[ii] Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326

[iii] Mooren FC. Magnesium and disturbances in carbohydrate metabolism. Diabetes Obes Metab. 2015 Sep;17(9):813-23. doi:10.1111/dom.12492

[iv] DiNicolantonio JJ, Liu J, O'Keefe JH. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018 Jul 1;5(2):e000775. doi:10.1136/openhrt-2018-000775

[v] Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. doi:10.3390/nu9090946

[vi] National Library of Medicine: The role of magnesium therapy in learning and memory

[vii] Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2022 Feb 19. doi:10.1007/s12011-022-03162-1

[viii] National Institute of Health Professional Fact Sheet: Magnesium