Magnesium, often referred to as “the mineral of the moment,” is essential for overall health, playing a role in over 300 enzymatic processes in the body. It supports bone health, muscle and nerve function, and the immune system. Foods rich in magnesium typically overlap with high-fiber foods, such as leafy greens, legumes, whole grains, nuts (especially almonds and cashews), seeds, and even dark chocolate and coffee. A deficiency in magnesium can result in fatigue, cramps, appetite loss, numbness, and even heart rhythm changes. It’s particularly important for individuals with health concerns such as osteoporosis, diabetes, depression, or digestive issues.

Magnesium can help alleviate bone pain and prevent osteoporosis by regulating calcium levels. It also plays a critical role in blood sugar regulation, with low levels being linked to a higher risk of type 2 diabetes. For mental health, magnesium influences neurotransmitters like serotonin and GABA, helping reduce anxiety and depression. It also aids digestion by drawing water into the intestines, easing constipation. Recommended magnesium intake varies by condition, but ranges from 200 to 500 mg per day depending on the form (citrate, glycinate, taurate, etc.). Pairing magnesium with vitamin D and calcium is advised for bone health. However, people with kidney issues should avoid supplementation without medical advice. As always, consult a healthcare provider before beginning any supplement regimen.