Magnesium is involved in over 300 enzyme reactions in the body — from muscle and nerve function to blood sugar regulation and bone development. This guide covers what it does, how much you need, and where to find it in food.
Key takeaways
- Magnesium supports muscle, nerve, and bone function, among many other roles.
- Most adults need roughly 310-420mg per day, depending on age and sex.
- Leafy greens, nuts, seeds, and whole grains are good everyday sources.
What magnesium does
Magnesium is a mineral the body needs for muscle contraction, nerve signaling, energy production, and building bone. It works alongside calcium and vitamin D in supporting bone health, and plays a role in regulating blood pressure and blood sugar as well.
How much do you need?
General guidance suggests roughly 400-420mg per day for adult men and 310-320mg for adult women, though needs vary by age and individual health factors. Most people who eat a varied diet with regular servings of vegetables, nuts, and whole grains can meet these needs through food.
Food sources
- Leafy greens like spinach and swiss chard
- Nuts and seeds, especially almonds and pumpkin seeds
- Whole grains like brown rice and whole wheat
- Beans and legumes
- Dark chocolate, in moderation
Food vs. supplements
For most people without a diagnosed deficiency, food sources are generally the recommended first approach, since magnesium-rich foods also provide fiber and other nutrients that a supplement alone doesn’t. If you’re considering a supplement, it’s worth discussing with a healthcare provider, particularly since magnesium supplements can interact with certain medications.
Frequently asked questions
What are signs I might not be getting enough? Low intake over time may be associated with muscle cramps or fatigue in some people, though these symptoms have many possible causes and shouldn’t be self-diagnosed as a magnesium issue without a conversation with a healthcare provider.
Can you get too much magnesium from food? Getting too much magnesium from food alone is uncommon; excess intake is more often linked to high-dose supplements, which is one reason to approach supplementation carefully.
Related reading
See What Is Magnesium and Why Does Your Body Need It? for a shorter overview, and explore other nutrients that work alongside magnesium in the body.
