Micronutrients
Magnesium: what it does and where to get it
Magnesium is involved in hundreds of enzyme reactions, and intakes below the recommended amount are common — but that's not the same as deficiency.
What it does
Magnesium acts as a cofactor in more than 300 enzyme systems, including those governing protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It's also required for the production and use of ATP, your cells' immediate energy currency.[1]
How much you need
| Group | RDA |
|---|---|
| Men 19–30 | 400 mg/day |
| Men 31+ | 420 mg/day |
| Women 19–30 | 310 mg/day |
| Women 31+ | 320 mg/day |
Where to get it
Magnesium is concentrated in plant foods built around chlorophyll and in seeds: pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, edamame, peanut butter, and whole grains are all strong sources. Refining grains strips most of the magnesium out, which is a large part of why intakes fall short on heavily processed diets.[1]
Low intake vs. real deficiency
Many people eat less than the RDA, but genuine symptomatic magnesium deficiency is uncommon in otherwise healthy people, because the kidneys limit how much is excreted when intake is low. Persistently low intake is still worth correcting — ideally through food first.[1]
Keep reading: Electrolytes explained · High-fiber foods list · Micronutrients vs. macronutrients