The heart of the matter: Magnesium
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Magnesium is an essential nutrient that plays a crucial role in maintaining good health. It is involved in more than 300 biochemical reactions in the body.
This makes it vital for diverse physiological functions such as energy production, protein synthesis, bone formation, and cellular signal transduction. Without an adequate supply of magnesium, living cells cannot effectively fulfil their diverse physiological functions.
An adult typically has about 25 grams of magnesium distributed throughout the body, with approximately 50% to 60% stored in the bones and the majority of the remainder located in soft tissues.
Magnesium is naturally present in green leafy vegetables like spinach, as well as legumes, nuts, seeds, and whole grains. Generally, foods high in dietary fibre are good sources of magnesium.
Magnesium content
Food Per 100 grams Per portion
Pumpkin seeds 520 mg 52 mg (10 g)
Brazil nuts 350 mg 88 mg (25 g)
Quinoa 210 mg 158 mg (75 mg)
Dark chocolate 120 mg 72 mg (60 g)
Wholemeal wheat bread 82 mg 16 mg (20g)
Banana 28 mg 14 mg (50g)
Running empty?
Consistently low intakes or excessive magnesium losses can result in deficiency.
Individuals often experience magnesium deficiency without being aware of it. Early signs of deficiency include:
There are many reasons for low magnesium levels 1
Nutrition
• Insufficient intake
• High protein diet
• High salt diet
• High calcium diet
• Too much caffeine
Lifestyle
• Sports
• Sleep (quality & quantity)
• Stress
Life stage
• Pregnancy
• Menopause
• Age
Diseases
• Genetic defects
• Type 2 diabetes mellitus
• Gastrointestinal diseases
• Kidney diseases
• Cardiovascular diseases
• Osteoporosis
Drug reaction
• Diuretics, e.g. Furosemide
• Proton pump inhibitors, e.g. Omeprazole
• Cis-platin
• Antibiotics, e.g. Gentamicin
Pickering, G.; Mazur, A.; Trousselard, M.; Bienkowski, P.; Yaltsewa, N.; Amessou, M.; Noah, L.; Pouteau, E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients 2020, 12, 3672.

https://doi.org/10.3390/nu12123672
Magnesium deficiency
It is estimated that in high income countries, between 10-30% of the population has a slight magnesium deficiency. 2
Dietary surveys in the United States show that many people don't get enough magnesium. Data from the 2013–2016 National Health and Nutrition Examination Survey (NHANES) found that 48% of Americans have magnesium intakes below the recommended levels.
Adult men aged 71 and older, along with adolescent males and females, are especially likely to have low magnesium intake.
When health and savings embrace
Since magnesium is a vital mineral involved in numerous biochemical pathways in the body, a deficiency can lead to a range of health issues, including hypertension and cardiovascular problems. Understanding its role in maintaining health is crucial.
The Nurses’ Health Study, one of the most extensive and long-term investigations into chronic disease risk factors in women, provided significant insights into the importance of magnesium. Launched in 1976, the study tracked the health of female nurses aged 30 to 55 at the outset. The research aimed to explore various health outcomes, including coronary heart disease (CHD), defined as either nonfatal myocardial infarction (MI) or fatal CHD. The study revealed that higher magnesium intake was significantly inversely associated with the risk of fatal CHD. Women who consumed higher amounts of magnesium had a lower risk of dying from CHD.
Relative Risk of Cardiovascular Diseases in Relation to Magnesium Intake in the Nurses' Health Study (86,323 Women)
Chiuve SE, Sun Q, Curhan GC, Taylor EN, Spiegelman D, Willett WC, Manson JE, Rexrode KM, Albert CM. Dietary and plasma magnesium and risk of coronary heart disease among women. J Am Heart Assoc. 2013 Mar 18;2(2):e000114. doi: 10.1161/JAHA.113.000114. PMID: 23537810; PMCID: PMC3647257.
In 2022, FDA approved a qualified health claim for conventional foods and dietary supplements that contain magnesium
“Consuming diets with adequate magnesium may reduce the risk of high blood pressure.”
Beyond its health benefits, ensuring adequate magnesium intake can lead to substantial economic savings. For example, magnesium supplementation in individuals over 55 could potentially reduce U.S. healthcare costs related to coronary artery disease.
Health Care Cost Savings From the Use of magnesium Supplements, 2022 Scenario Analysis
Supplements to Savings: U.S. health care cost savings from the targeted use of dietary supplements, 2022–2030, CRN Foundation Economic Report.
Based on the latest findings from the CRN Foundation’s Economic Report: 3
  • The calculated relative risk reduction of a CAD-attributed event with the use of magnesium dietary supplements at preventive intake levels of 400 mg/day was 5.34%.
  • Regular magnesium supplementation among specific at-risk groups could potentially prevent an average of 102,382 CAD-related events annually between 2022 and 2030, resulting in an average yearly healthcare savings of $2.32 billion.
That's not all
According to the European Food Safety Authority (EFSA), there is a proven cause-and-effect relationship between dietary magnesium intake and several essential health functions. These include maintaining electrolyte balance, supporting normal energy-yielding metabolism, facilitating normal neurotransmission and muscle contraction (including heart muscle), ensuring normal cell division, and maintaining healthy bones, teeth, and protein synthesis.
And, if you're tired of counting sheep
Magnesium might send you off to dreamland. Though the research is still in its early stages, some observational studies suggest a potential link between magnesium levels and sleep quality. However, more research is needed to confirm these findings and see to what extent magnesium can help achieve that much-needed rest. 4
So what is the heart of the story?
Personal response:
Magnesium affects everyone differently.
Deficiency support:
Individuals with a magnesium deficiency may experience more significant benefits from supplementation.
Best time to take:
Evening is the ideal time to take magnesium.
Long-term balance:
To maintain proper magnesium levels, it's important to replenish bone stores. This can be achieved by supplementing the usual dietary magnesium intake with at least 300 mg daily for a period of at least 4 weeks.
Daily recommendation intake:
Healthy adults should aim for 300-420 mg of magnesium each day.