Source of Magnesium and its roles in the body

Magnesium is a vital mineral that plays a key role in numerous physiological functions in your body. Here's a breakdown of its sources and roles:

🥦 Sources of Magnesium

Magnesium is found in a wide variety of foods, particularly:

1. Plant-Based Sources

Dark leafy greens: Spinach, Swiss chard, kale

Nuts and seeds: Almonds, cashews, pumpkin seeds, sunflower seeds

Whole grains: Brown rice, quinoa, oats, whole wheat

Legumes: Black beans, lentils, chickpeas

Avocados

Bananas

Dark chocolate (70% cocoa and above)

2. Animal-Based Sources

Fatty fish like salmon and mackerel (moderate amount)

Dairy products (e.g. yogurt)

3. Other

Mineral water (check label)

Supplements (e.g., magnesium citrate, magnesium glycinate – used if dietary intake is low)

🧠 Role of Magnesium in the Body

Magnesium is involved in over 300 enzymatic reactions. Key roles include:

✅ 1. Muscle and Nerve Function

Supports muscle relaxation and contraction

Prevents muscle cramps and spasms

Regulates nerve signals and helps prevent overstimulation

❤️ 2. Heart and Blood Pressure

Helps maintain a steady heartbeat

Regulates blood pressure by relaxing blood vessels

🧬 3. Energy Production

Supports ATP production (your cells' energy currency)

Involved in converting food into energy

🧠 4. Brain Health and Mood

Calms the nervous system

Supports good sleep

May help reduce anxiety, depression, and migraines

🦴 5. Bone Health

Works with calcium and vitamin D to build strong bones

About 60% of the body’s magnesium is stored in bones

🛡 6. Anti-Inflammatory and Detox Functions

Reduces chronic inflammation

Supports detoxification in the liver

💡 Daily Recommendation

Adults (19-30 years):

Men: ~400 mg/day

Women: ~310 mg/day

Adults (31+ years):

Men: ~420 mg/day

Women: ~320 mg/day