Kaloretta

Magnesium: What It Does and How Much You Need

Mg

Magnesium is involved in hundreds of enzyme reactions—energy production, muscle and nerve function, and protein synthesis. Great sources include pumpkin seeds, bran, cocoa, nuts, whole grains, and leafy greens.

Daily value

420 mgmen320 mgwomen

Why You Need It

Magnesium is essential for over 300 enzymes. It plays a key role in ATP production—the body's main energy currency—helps muscles relax after contracting, supports nerve signal transmission, regulates heart rhythm, and helps maintain healthy blood sugar levels.

Signs of Deficiency

Magnesium deficiency is often linked to a diet high in refined foods: when grains are processed, most of the mineral is lost.

  • Muscle cramps and twitches, especially in the calves.
  • Increased fatigue, irritability, and sleep disturbances.

Best Food Sources

The best sources are seeds, nuts, whole grains, bran, cocoa and dark chocolate, legumes, and leafy greens. A typical diet that includes whole-grain bread and cereals covers a significant portion of your daily needs.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.