Magnesium
Magnesium is involved in hundreds of biochemical reactions — including those that support energy metabolism, muscle recovery, and stress regulation.
Magnesium is an essential mineral that supports hundreds of cellular functions — including muscle contraction, nerve signaling, blood sugar regulation, and stress recovery. It’s also important for sleep quality and energy metabolism, which makes it relevant for both fitness and recovery.
Mild magnesium deficiency is surprisingly common, especially among people with high training loads, poor sleep, or elevated stress. Symptoms can include fatigue, cramps, numbness, and irregular heartbeat. Long-term deficiency may increase risk of high blood pressure and insulin resistance.
Magnesium is found in a wide range of whole foods — especially nuts, seeds, leafy greens, beans, whole grains, and dark chocolate. While supplements can be helpful in specific cases, most people can meet their needs through food.
Recommended Daily Intake
- Women: Ages 19-30: 310 milligrams Ages 31-70+: 320 milligrams
- Men: Ages 19-30: 400 milligrams Ages 31-70+: 420 milligrams
- Upper Limit: 350 milligrams (from supplements only; extra magnesium from food is safe)
Deficiency Symptoms
- Fatigue, weakness
- Poor appetite
- Nausea, vomiting
- Numbness or tingling in skin
- Muscle cramps
- Seizures
- Abnormal heart rate
Common Food Sources
- Almonds , peanuts, cashews
- Pumpkin seeds
- Peanut butter
- Beans (black, kidney)
- Soybeans, soymilk
- Cooked spinach, Swiss chard
- White potato with skin
- Brown rice
- Oatmeal (instant, whole oats)
- Salmon
- Beef
- Poultry
- Banana
- Raisins
- Dark chocolate (at least 70%)
- Milk , yogurt