Magnesium is one of the most important minerals for our body. It is involved in over 300 biochemical reactions, supporting the function of muscles, the nervous system, the heart, and bones. To ensure adequate magnesium intake, it is important to know which foods contain this mineral and how it affects our health.
The role of magnesium in the body
Supporting the nervous system
Magnesium plays a key role in transmitting nerve impulses. It helps regulate neurotransmitters that send signals between nerve cells. This is important for maintaining normal brain function and preventing depression and anxiety. Magnesium deficiency can lead to increased excitability of the nervous system, manifesting as irritability and insomnia.
Practical tips: to support the nervous system, include magnesium-rich foods in your diet, such as nuts, seeds, and green vegetables. This will help reduce stress levels and improve sleep quality.
Magnesium also influences the production of melatonin, a hormone that regulates the sleep cycle. Adequate magnesium levels can help reduce symptoms of insomnia. Research shows that magnesium can lower cortisol levels, the stress hormone, which also contributes to improved sleep.
Additionally, magnesium helps maintain the balance of other minerals, such as calcium, in nerve cells. This is important for preventing excessive excitability, which can cause nervous disorders.
Heart Health
Magnesium helps maintain a normal heart rhythm. It promotes the relaxation of blood vessels, reducing the risk of cardiovascular diseases. As research (Qi X, Wang S, Fang C, Redox biology, 2025) shows, magnesium may be beneficial in preventing the comorbidity of heart disease and cancer.
Magnesium also helps lower blood pressure, which is an important factor in preventing strokes and heart attacks. Regular magnesium intake can reduce the risk of arrhythmias due to its ability to stabilise the electrolyte balance in heart cells.
Additionally, magnesium affects the metabolism of calcium and potassium, which is critical for heart health. It helps prevent arterial calcification, which is important for maintaining vascular elasticity.
Practical advice: to support heart health, include magnesium-rich foods in your diet, such as avocados, bananas, and whole grains.
Magnesium for Muscles
Reducing Muscle Pain
Magnesium helps reduce muscle pain and cramps, especially after physical exertion. Research (Tarsitano MG, Quinzi F, Folino K, Journal of translational medicine, 2024) shows that magnesium supplements can reduce pain after various types of physical activities. This is particularly relevant for athletes and people engaged in heavy physical labour.
Practical advice: after workouts or physical exertion, consume magnesium-rich foods or consider taking magnesium supplements for faster recovery.
Magnesium also plays an important role in muscle contraction. It promotes the relaxation of muscle fibres, which helps reduce the risk of cramps. This is especially important for people engaged in intense training or those with chronic muscle pain.
Furthermore, magnesium helps remove lactic acid from muscles, reducing feelings of fatigue and pain after workouts.
Improving Physical Endurance
Magnesium promotes energy production in cells, which increases endurance during physical activities. It also helps reduce lactic acid accumulation, which decreases fatigue. This makes magnesium an important element for those looking to improve their athletic performance.
Additionally, magnesium is involved in protein synthesis, which is critical for muscle growth and recovery after workouts. This makes it indispensable for bodybuilders and athletes.
Practical advice: to enhance endurance, include magnesium-rich foods in your diet, such as bananas, avocados, and dark chocolate. This will help maintain energy balance during workouts.
Magnesium also supports mitochondrial function, which are the energy stations of cells, further contributing to increased endurance.
Magnesium-Rich Foods
Nuts and seeds
- Almonds
- Pumpkin Seeds
- Cashews
These foods contain a high concentration of magnesium and can be a great addition to your diet. For example, 30 grams of almonds contain approximately 80 mg of magnesium, which is about 20% of the recommended daily allowance.
Practical advice: add nuts and seeds to salads, porridge, or yoghurts to increase magnesium intake.
Nuts and seeds are also a source of healthy fats and proteins, making them an ideal snack for maintaining energy throughout the day. They also contain antioxidants that help protect cells from damage.
Additionally, chia and flax seeds are excellent sources of magnesium that can be added to smoothies or baked goods.
Green Leafy Vegetables
- Spinach
- Cabbage
- Broccoli
Green vegetables are not only a source of magnesium but also other important vitamins and minerals. For example, one serving of spinach contains about 157 mg of magnesium, which is a significant portion of the daily requirement.
Practical advice: include green vegetables in your daily diet by preparing salads, smoothies, or side dishes.
Green vegetables are also rich in fibre, which supports digestive health. They contain folic acid, which is important for reducing homocysteine levels, a potential risk factor for cardiovascular diseases.
Moreover, green vegetables contain antioxidants that help combat stress and inflammation in the body.
Magnesium and the Skeletal System
Supporting Bone Health
Magnesium is involved in the formation of bone tissue. It helps absorb calcium, which is critical for bone strength. Magnesium deficiency can lead to osteoporosis. Magnesium works synergistically with vitamin D, promoting optimal calcium absorption.
Practical advice: to support bone health, consume magnesium-rich foods in combination with sources of vitamin D, such as fatty fish or egg yolks.
Additionally, magnesium plays a role in regulating hormones that affect bone tissue, such as parathyroid hormone. This helps maintain calcium balance in the body, which is important for preventing bone mass loss.
Magnesium also influences the activity of osteoblasts and osteoclasts, cells responsible for the formation and breakdown of bone tissue, which is important for maintaining bone health.
Preventing Osteoporosis
Regular magnesium intake can reduce the risk of developing osteoporosis, especially in postmenopausal women. Magnesium supports bone structure, preventing brittleness. This is particularly important for the elderly, whose ability to absorb minerals decreases.
Practical advice: to prevent osteoporosis, include magnesium-rich foods in your diet, such as legumes, whole grains, and dairy products that contain calcium.
Magnesium also helps maintain the balance between bone mass and mineral density, which is critical for preventing osteoporosis.
Magnesium and Metabolism
Blood Sugar Regulation
Magnesium helps regulate blood sugar levels, which is important for preventing diabetes. It improves insulin sensitivity, aiding better glucose control. This makes magnesium important for people at risk of developing type 2 diabetes.
Practical tips: to maintain stable blood sugar levels, include magnesium-rich foods in your diet, such as whole grains, legumes, and nuts.
Magnesium also affects the function of enzymes involved in carbohydrate metabolism. This helps maintain energy balance and prevent sharp fluctuations in blood sugar levels.
Additionally, magnesium may help reduce the risk of developing metabolic syndrome, a complex of risk factors that increase the likelihood of cardiovascular diseases and diabetes.
Metabolism Support
Magnesium is necessary for protein and DNA synthesis, which is important for normal metabolism. It is involved in energy production and maintaining stable blood glucose levels, which is key for overall health and vitality.
Practical tips: to support metabolism, include magnesium-rich foods in your diet, such as avocados, bananas, and dark chocolate.
Magnesium also supports mitochondrial function, which are the energy centres of cells, helping to maintain high energy levels and metabolism.
Magnesium Deficiency: Symptoms and Risks
Symptoms of Deficiency
- Muscle Cramps
- Fatigue
- Anxiety
- Sleep Disturbances
These symptoms may indicate a magnesium deficiency in the body. Magnesium deficiency can also cause headaches and decreased appetite.
Practical tips: if you experience these symptoms, consult a doctor to check your blood magnesium levels and consider dietary adjustments.
Magnesium deficiency can also cause problems with concentration and memory. This is related to its role in the functioning of the nervous system and brain. Additionally, magnesium deficiency can affect the immune system, reducing the body's ability to fight infections.
Moreover, magnesium deficiency can lead to increased blood pressure and an increased risk of cardiovascular diseases.
Health Risks
Chronic magnesium deficiency can lead to serious problems such as cardiovascular diseases, osteoporosis, and diabetes. This is because magnesium is involved in many processes that support heart, bone, and metabolic health.
Practical tips: to prevent magnesium deficiency, regularly include foods rich in this mineral in your diet, or consider taking supplements after consulting a doctor.
Furthermore, magnesium deficiency can affect mental health, increasing the risk of depression and anxiety.
Scientific Sources
- Machine learning and SHAP value interpretation for predicting comorbidity of cardiovascular disease and cancer with dietary antioxidants, Redox biology, 2025
- Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review, Journal of translational medicine, 2024
- Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases, Cureus, 2024
Read Also
- Return to Physical Activity: The Role of Nutrition in Rehabilitation
- Nutrition for cardiovascular diseases: which foods are beneficial for the heart and blood vessels
To ensure optimal magnesium levels in the body, include foods rich in this mineral in your diet. If you experience symptoms of magnesium deficiency or have questions about your nutrition, book a consultation consult a dietitian for personalised recommendations.
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