July 2022
Jacqui Lewis - BHSc Nutritional and Dietetic Medicine

The Importance of Magnesium in the Body

Magnesium is the fourth most abundant mineral in the human body,
which is responsible for supporting hundreds of chemical reactions in your body.
Unfortunately, studies suggest that about 50% of the population gets less than the recommended daily amount of magnesium.

Magnesium is involved in hundreds of biochemical reactions in your body.
About 60% of magnesium in your body is found in the bone. The rest is in muscles, soft tissues and fluids, including blood.

One of magnesium's main roles is acting as a helper molecule in the reactions continuously performed by enzymes.
Other functions include:

Energy Creation

Helps convert food into energy.

Protein Formation

Helps create new proteins from amino acids. to rebuild tissue, and to lower inflammation.

Gene Maintenance

Helps create and repair DNA.

Muscle Movements

Part of the contraction and relaxation of muscles.

Nervous System

Helps regulate neurotransmitters, which send messages throughout your brain, nervous system and your muscles.

Health Benefits of Magnesium

Magnesium may help with the following health conditions:

Maintaining cardiovascular health and bone density.

Migraines and headaches, including tension headaches.

Stress, irritability, insomnia and anxiety, muscle tension.

Signs of Magnesium Deficiency

Fatigue
Muscular problems such as cramps
Aches and pains
Period pain
Premenstrual syndrome symptoms include mood swings, fluid retention, and premenstrual migraines.

Dietary Sources of Magnesium

Magnesium-rich foods include:

Dark green leafy vegetables
Legumes
Nuts
Seeds
Whole grains
Soybeans
Cocoa

A significant amount of magnesium may be lost from foods during processing and refining. It's best to avoid refined and processed foods and include fresh foods that deliver helpful magnesium levels to maximize your magnesium intake.