Magnesium
What is Magnesium?
Magnesium is an essential mineral that plays a role in hundreds of bodily processes, including muscle function, nerve signaling, and energy production. Many people commonly use magnesium supplements to support general wellness, sleep, or muscle relaxation.
Magnesium is an important mineral that acts as a cofactor in more than 300 enzymatic reactions in the body and is found in natural foods. It is the fourth most abundant mineral in the body. The human body contains approximately 25 grams of magnesium; 99% of this is found in bones and soft tissues.
Functions of Magnesium
Magnesium plays vital roles in the following areas:
- Protein and nucleic acid synthesis
- Cell structure and cycle
- Mitochondrial integrity
- Cell membrane stability
- Ion transport
- Energy production (ATP)
- Muscle contraction and relaxation
- Nerve transmission and neurotransmitter release
- Heart rhythm regulation
Types of Magnesium
Magnesium comes in several forms, each with different absorption characteristics and common uses. The type of magnesium you choose may depend on your personal preferences and what you’re looking to support.
| Type | Common Uses |
|---|---|
| Glycinate | Often preferred for sleep support and relaxation |
| Citrate | Commonly used for digestive regularity |
| Malate | May support energy and muscle function |
| Oxide | Higher elemental magnesium; sometimes used for occasional digestive support |
| Threonate | May support cognitive function |
Daily Requirements
The daily recommended amount of magnesium is 400 mg for men and 310 mg for women. This amount may increase for pregnant and breastfeeding women.
Natural Sources of Magnesium
Magnesium is naturally found in the following foods:
Leafy green vegetables
(spinach, chard)
Nuts and seeds
(almonds, pumpkin seeds)
Whole grains
Legumes
Fish
Avocado
Banana
This content is for informational purposes only. Consult a healthcare professional before starting any supplement regimen.