What is magnesium?

Magnesium is an essential dietary nutrient and is one of the most abundant minerals in the body. Magnesium acts as an electrolyte and is a cofactor for more than 300 enzymes. Magnesium is required for energy (ATP) production, glucose metabolism, DNA and protein synthesis, nerve conduction, bone health, and cardiovascular regulation, among other functions. It also plays a crucial role in the synthesis and activation of vitamin D. Dietary sources of magnesium include dark green leafy vegetables, nuts and seeds, legumes, whole grains, and meat/fish such as salmon, chicken, and beef.[4] Many foods such as breakfast cereals and bread are fortified with magnesium. It appears that approximately 20%–40% of the dietary magnesium that enters the body becomes bioavailable.[5][6][7] More than half of adults may not meet the recommended daily intake of magnesium,[4] likely because Western diets tend to be very low in magnesium-rich foods and high in processed foods and refined grains, which are magnesium-poor. As such, magnesium deficiency — which elevates the risk of obesity, diabetes, cardiovascular disease, metabolic syndrome, and osteoporosis — is a major public health concern, especially for older adults.[8][9]

A variety of plant and animal foods are good sources of magnesium, including the following: -Dark leafy green vegetables: kale, spinach, collard greens, turnip greens, mustard greens -Nuts and seeds: cashews, almonds, pumpkin seeds, chia seeds, flaxseed -Beans and legumes: lentils, chickpeas, peas, soybeans, black beans, kidney beans, peanuts -Whole grains: rice, oats, whole-wheat bread, quinoa, buckwheat, barley -Fruits and vegetables: bananas, avocados, potatoes, raisins, apples, carrots, broccoli -Meat and fish: salmon, halibut, chicken, lean ground beef -Other dietary sources of magnesium include fortified bread and breakfast cereals, milk and yogurt products, and, serendipitously, dark chocolate.

Of note, approximately 30%–40% of the dietary magnesium we eat is absorbed by the body when a mixed (i.e., omnivorous) diet is consumed. The consumption of certain foods( i.e., low-oxalate leafy green vegetables) also appears to enhance magnesium bioavailability compared to magnesium obtained from eating whole grains or oxalate-rich vegetables, which contain compounds that interfere with magnesium absorption.