Nutrient Spotlight: Magnesium
7 min read

Magnesium: A Key to Optimal Health

Magnesium is an essential mineral that plays a crucial role in maintaining overall health and well-being. It is involved in hundreds of biochemical reactions within the human body and is essential for proper muscle and nerve function, maintaining a steady heartbeat, and supporting a healthy immune system. According to the National Institutes of Health (NIH), magnesium also helps regulate blood sugar levels, promotes bone health, supports healthy blood pressure, helps with regular bowel movements, and contributes to energy production. Ensuring an adequate intake of magnesium can provide numerous health benefits.

While magnesium can be obtained through supplementation, it is generally recommended to obtain this important mineral from natural food sources as much as possible since nutrients in food are combined for even more health promoting benefit . Good dietary sources of magnesium include green leafy vegetables such as spinach and kale, beans, nuts, seeds, whole grains, and some fish. Dark chocolate and avocados are also rich sources of magnesium. Incorporating these foods into a balanced diet on a daily basis can help ensure sufficient magnesium intake. It is worth noting that the magnesium content in foods can vary depending on factors such as soil quality and processing methods.

The recommended daily allowance (RDA) for magnesium varies depending on age, sex, and life stage. For adult men, the RDA is  400-420 mg, while for adult women, it is 310-320 mg. Pregnant and lactating women have slightly higher requirements. However, individual needs may differ based on factors such as genetics, medication use, specific medical conditions, exercise levels, and specific health conditions.

  1. National Institutes of Health: Magnesium Fact Sheet for Health Professionals -
  2. Harvard T.H. Chan School of Public Health: Magnesium -

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