Magnesium is the fourth most abundant mineral in your body.

Why is a lack of magnesium bad for our bodies?

It’s involved in over 600 cellular reactions, from making DNA to helping your muscles contract.

The scientific literature provides extensive evidence of widespread magnesium deficiency and the potential need for magnesium repletion in diverse medical conditions. Emerging evidence confirms that nearly two-thirds of the population in the western world is not achieving the recommended daily allowance for magnesium, a deficiency problem contributing to various health conditions. (Ref 1).

Low magnesium levels have been linked to many negative health outcomes, including weakness, depression, high blood pressure and heart disease.

Magnesium plays an important role in relaying signals between your brain and body.

It acts as the gatekeeper for the N-methyl-D-aspartate (NMDA) receptors, which are found on your nerve cells and aid brain development, memory, and learning. (Ref 2).

Why is magnesium important in our bodies?

Magnesium is important for maintaining a healthy heartbeat.

It naturally competes with calcium, which is essential for generating heart contractions. When your magnesium levels are low, calcium may overstimulate your heart muscle cells. One common symptom of this is a rapid and/or irregular heartbeat, which may be life-threatening (Ref 3).

A diet rich in magnesium has been linked to many other impressive health benefits.

May lower the blood pressure
May reduce the risk of heart disease.
May improve sugar control in type 2 diabetes.
Can improve sleep quality
May help combat migraines
May help reduce symptoms of depression

Few people meet the recommended daily intake (RDI) of 400–420 mg for men and 310–320 mg for women. However, this mineral is found in plenty of delicious foods. (Ref 4)

Food AmountRD (Based on 400mg/day)

Pumpkin Seeds 0.25 cup (16g) 46%

Spinach, Boiled 1 cup (180g) 39%

Swiss Chard, Boiled 1 cup (175g) 38%

Black Beans, Cooked 1 cup (172g) 30%

Flaxseeds 1 ounce (28g) 27%

Beet Greens, Boiled 1 cup (144g) 24%

Almonds 1 ounce (28g) 20%

Cashews 1 ounce (28g) 20%

Dark Chocolate 1 ounce (28g) 16%

Avocado 1 medium (200g) 15%

Tofu 3.5 ounces (100g) 13%

Salmon 3.5 ounces (100g) 9%

So many delicious foods contain magnesium, how many of the above do you have in your diet regularly?

Magnesium can also be found in a number of supplements, however, it is highly recommended before taking magnesium supplements that you consult your GP or functional medicine practitioner.