Magnesium is a key mineral that supports over 300 enzyme reactions in the body. It’s crucial for muscle and nerve function, energy production, heart rhythm, and bone health. Despite its importance, many people—especially in the U.S.—are magnesium deficient.
Magnesium Deficiency
Deficiency can result from poor diet, chronic illness, alcohol use, or certain medications. Symptoms include muscle cramps, fatigue, irregular heartbeat, high blood pressure, and mental health issues. About 2% of the general population is deficient, but this jumps significantly in hospitalized or high-risk individuals.
Recommended Intake
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Men: 400–420 mg/day
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Women: 310–320 mg/day
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Higher needs during pregnancy and lactation
Magnesium-Rich Foods
Boost your levels with foods like:
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Pumpkin seeds, chia seeds, almonds
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Spinach, black beans, edamame
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Yogurt, bananas, brown rice
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Whole wheat bread, salmon, avocado
Supplements are available too, but talk to your doctor first.
