Magnesium is a nutrient that’s involved in over 300 enzyme reactions in the body, including muscle and nerve function, blood sugar regulation, and bone development. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests roughly 400-420mg for adult men and 310-320mg for adult women per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Leafy greens like spinach
- Nuts and seeds, especially almonds and pumpkin seeds
- Whole grains
- Beans and legumes
- Dark chocolate
Worth knowing
Low intake over time may be associated with muscle cramps or fatigue in some people, though these symptoms have many possible causes.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
