Magnesium
Quick Definition
An essential mineral involved in over 300 enzymatic reactions, including muscle and nerve function, blood sugar control, and bone development.
In-Depth Explanation
Magnesium is the fourth most abundant mineral in the human body and is involved in over 300 enzymatic reactions. It plays crucial roles in energy production, protein synthesis, muscle and nerve function, blood sugar regulation, blood pressure control, and bone development.
Despite its importance, an estimated 50% of Americans consume less than the recommended daily amount. Low magnesium (hypomagnesemia) is associated with muscle cramps, fatigue, anxiety, insomnia, migraines, and increased risk of cardiovascular disease and type 2 diabetes.
Food sources rich in magnesium include dark leafy greens, nuts, seeds, legumes, whole grains, and dark chocolate. Common supplement forms include magnesium citrate, glycinate (best for relaxation and sleep), oxide (most affordable but least bioavailable), and threonate (may support cognitive function). The recommended daily intake is 400-420mg for men and 310-320mg for women.