top of page
< Back



Magnesium: Why Is It Essential For Your Health?

Magnesium is a crucial mineral for various bodily functions, impacting muscle and nerve function, blood glucose control, and blood pressure regulation. It plays a vital role in energy production, supporting the function of the mitochondria — the powerhouses of the cells.

Why is magnesium so important for your well-being?

Adequate magnesium levels are necessary to prevent muscle spasms, pain, insomnia, and fatigue. It can help manage high blood pressure, prevent calcifications in vital organs, and mitigate the risk of kidney disease and heart disease.1, 2 The significance of magnesium extends to its involvement in carbohydrate and lipid metabolism, which is crucial in the prevention and management of type 2 diabetes.

Magnesium helps by reducing insulin resistance in those who are magnesium-deficient. In studies, magnesium supplementation improved insulin sensitivity and glucose metabolism.

Furthermore, researchers have suggested that magnesium may be protective against certain types of cancers, although more research in this area is warranted.2

What foods are rich in magnesium?

In terms of dietary sources, magnesium can be found in a wide array of foods.

Rich sources of magnesium include:

- green leafy vegetables (such as spinach and chard), 

- nuts and seeds (like pumpkin seeds and almonds), 

- whole grains, legumes, 

- and certain types of fish (like halibut and tuna).

Drinking coffee can be a pleasurable way to get some magnesium, as an espresso contains about 48 milligrams of the mineral.3

How to maintain normal magnesium levels?

When trying to ensure adequate intake of magnesium, the consumption of alcohol, diuretics, and high levels of zinc and vitamin D can increase the body's need for the mineral. On the other hand, the consumption of large amounts of fats, cod-liver oil, calcium, vitamin D, and protein may decrease magnesium absorption.4

A balanced diet incorporating the aforementioned food sources is recommended to maintain sufficient magnesium levels.

For those unable to meet their needs through diet alone, magnesium supplements can be considered, but it's essential to seek advice from a healthcare provider, as excessive intake can lead to diarrhea, and there needs to be a balance between magnesium and other nutrients like calcium and vitamin D.

Let’s sum up

In summary, magnesium is integral to health due to its involvement in a multitude of physiological processes. A well-rounded diet rich in magnesium-containing foods, or the considered use of supplements when necessary, can prevent deficiencies and contribute to overall well-being. It is also important to be mindful of factors that may affect magnesium absorption and to consider these when evaluating your nutritional intake.


bottom of page