Unleashing the magic of magnesium
8/7/2025 by Alison Brantner
Magnesium may not always get the attention it deserves. However, this unique mineral is responsible for over three hundred enzymatic reactions and works in several physiological processes, such as protein and DNA synthesis, muscle and nerve function, blood glucose control and blood pressure. Let's dive deeper into magnesium’s “magic” and why it's vital for our health.
- Energy production: Magnesium is a key component in energy production. Make sure you consume adequate intakes of magnesium to help boost energy levels throughout the day.
- Heart health: Adequate magnesium intake reduces the risk of hypertension and cardiovascular disease.
- Bone health: Magnesium regulates calcium in the body by working with vitamin D to absorb calcium for strong, healthy bones and teeth.
- Blood sugar control: Magnesium plays a potential role in improving blood sugar control, insulin sensitivity and risk factors for developing type 2 diabetes.
So, how much magnesium do you need?
The recommended dietary allowance (RDA) of magnesium for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Needs are higher during pregnancy and lactation.
What foods contain magnesium?
Magnesium is found in a variety of plant and animal sources, including:
- Legumes, especially black beans, lentils and garbanzo beans (chickpeas).
- Dark leafy vegetables like spinach and kale.
- Nuts and seeds like almonds, peanuts and cashews.
- Whole grains such as brown rice and quinoa.
- Fruits such as bananas.
Should you be taking a magnesium supplement?
First, aim to incorporate more magnesium-rich foods into your diet. If you are concerned about meeting your daily magnesium allowance, talk with your healthcare clinician before starting supplementation.
Next time you reach for a snack or sit down for a meal, consider reaching for a magnesium-rich food source and start seeing the benefits of the “magic” of magnesium.
Alison Brantner is a dietetic intern at Mayo Clinic in Rochester, Minnesota. She received her bachelor’s and master’s degrees from the University of Wisconsin-Stout. Her passion in the dietetic field is to become a diabetes educator.