Magnesium: The Forgotten Mineral And Its Impact On Overall Health

Magnesium is an essential mineral found in every cell within us that the body uses to support healthy function.

February 5, 2025

Magnesium is an essential mineral that the body uses to support healthy function. It helps maintain brain and heart function, keeps bones strong, DNA synthesis, and plays a role in energy levels. As an electrolyte, it supports optimal nerve and muscle function, including the heart, and may help lower blood pressure.

Magnesium helps regulate your mood, sleep, blood sugar, and exercise performance, this mineral is important to your brain and body. Most people don’t get enough magnesium in their diet even though it can be obtained in a range of foods such as whole grains, beans, nuts, seeds, and leafy green vegetables. According to NHANES, around 50% of Americans not meeting the recommended daily intake of magnesium.

Minerals are the missing element in most people, with magnesium probably being number one with an estimated half of adults having inadequate levels. According to Dr. Sandra Rose Michael, minerals are like the spark plugs of life, with cells being like batteries. When it comes to helping to keep the body healthy, sometimes a detox bath is just what the doctor orders to remove toxins and promote optimal health.

Symptoms of magnesium deficiency (hypomagnesemia) can vary depending on the severity of the deficiency. Severe magnesium deficiency can lead to respiratory failure, heart attack, and coma.

Common Symptoms Of Deficiency:

Fatigue and weakness
Muscle cramps and spasms
Numbness and tingling in the hands, feet, and limbs
Seizures (in severe cases)
Nausea and vomiting
Loss of appetite
Irregular heartbeat
Confusion and irritability

Less Common Symptoms:

Bone pain and osteoporosis
High blood pressure
Hypocalcemia (low calcium levels)
Menstrual cramps (in women)

Biochemical Reactions

This essential mineral is found within every cell in our body, it is involved in hundreds of biochemical reactions. While 50-60% of the magnesium in our body is within bones the remainder is in our muscles, soft tissues, and fluids including our blood.

Magnesium acts as a cofactor helper molecule being involved in over 600 biochemical reactions in our body such as:

Energy creation: converting food into energy
Protein formation: creating new proteins from amino acids
Gene maintenance: helping create and repair DNA and RNA
Muscle movements: aiding in muscle contraction and relaxation
Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system

Enhance Exercise Performance

Depending on the activity that you are doing, your body may need more magnesium when you are exercising. It helps move blood sugar to your muscles and get rid of lactate which can build up while you workout and cause fatigue. Some studies suggest that higher levels of magnesium is associated with increased muscle mass and power, especially in women. Magnesium may also help with muscle recovery and protection when engaging in strenuous activities.

Protects Mental Health

Magnesium also plays an important role in brain function, lower levels are linked to low moods, increased susceptibility to stress and anxiety, as well as an increased risk of depression.

Promotes Heart Health

Magnesium is important to keeping your heart healthy and strong, studies suggest that supplementation improves multiple risk factors for heart disease including cholesterol levels, blood pressure, and triglyceride levels.

Protects Bone Health

Magnesium is essential to maintaining bone health and protecting against bone loss, lower levels are associated with an increased risk of osteoporosis. Higher levels are linked to increased bone mineral density which helps to prevent fractures.

Fights Inflammation

Studies link lower levels of magnesium to increased levels of inflammation and oxidative stress, which plays key roles in aging and chronic disease.

Promotes Better Sleep

Sometimes magnesium is used as a natural remedy for sleep problems like insomnia as it regulates several transmitters that are involved in the sleep process such as gamma-aminobutyric acid to improve sleep quality and duration.

Dietary Sources

For those looking to increase their levels of magnesium, we have collected a short list of a few rich sources of this essential mineral:

28 grams of unsalted pumpkin seeds contain 37% of the daily recommended value
32 grams of peanut butter contains 12% of the DRV
One-half cup of cooked brown rice contains 10% of the DRV
28 grams of unsalted almonds contains 19% of the DRV
28 grams of unsalted cashews contains 18% of the DRV
28 grams of Chia seeds contain 26% of the DRV
One-half cup of avocado contains 5% of the DRV
One-half cup of boiled spinach, boiled contains 19% of the DRV
One-half cup of cooked black beans contains 14% of the DRV
One-half cup of cooked edamame contains 12% of the DRV
3 ounces of cooked salmon contains 6% of the DRV
3 ounces of cooked halibut contains 6% of the DRV

While this article touches on some of the impacts that this essential mineral has on overall health, it is involved in many others not listed, magnesium is essential for many aspects of health and well-being.

While it is safe, widely available, and generally well tolerated, check with your physician before making any adjustments to your wellness routine, especially if you have a medical condition.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.

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References/Sources/Materials provided by:

TJW at WHN

https://worldhealth.net/news/magnesium-may-help-prevent-osteoporosis

https://worldhealth.net/news/eating-more-magnesium-each-day-keeps-dementia-bay

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205

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