Magnesium
Essential mineral that corrects low intake and may support sleep and blood pressure in adults who do not get enough from food.
Magnesium
Essential mineral that corrects low intake and may support sleep and blood pressure in adults who do not get enough from food.
High-return if your diet is low in magnesium; choose glycinate or citrate, not oxide.
Magnesium is an essential mineral found in pumpkin seeds, nuts, beans, leafy greens, and whole grains. It acts as a cofactor for hundreds of enzymes involved in ATP production, nerve signaling, muscle relaxation, and glucose handling. Best-supported uses are correcting low magnesium status, modestly lowering blood pressure, and helping sleep in some adults. It tends to help most when dietary intake is low or losses are increased.
Proven Benefits
Protocol
Onset Time
Who Should Consider
Food Sources
- Pumpkin seeds (~150 mg per 28 g)
- Almonds (~80 mg per 28 g)
- Cashews (~75 mg per 28 g)
- Cooked spinach (~75 mg per 1/2 cup)
- Black beans (~60 mg per 1/2 cup)
- Dark chocolate 70-85% (~65 mg per 28 g)
How It Works
Magnesium stabilizes ATP and helps enzymes that control energy production, vitamin D activation, and glucose metabolism. It also regulates calcium flow in nerve and muscle cells, which can reduce neuromuscular excitability, support vascular relaxation, and improve function when magnesium status is low.