Health Guide

Eplotab

Magnesium is the fourth most abundant mineral in the body and a true powerhouse for your health. It acts as a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, from protein synthesis and muscle function to blood glucose control and blood pressure regulation. Despite its importance, studies suggest that up to 50% of people get less than the recommended amount. It is naturally found in greens, nuts, and seeds, making it a cornerstone of a healthy, natural diet.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Dietary Intake vs. Recommended Daily Allowance

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Intake (mg)

Source →

Health Benefits & Sources

Why You Need It

Better Sleep: Helps calm the nervous system by regulating neurotransmitters.
Muscle Recovery: Essential for preventing cramps and spasms.
Heart Health: Works with calcium to ensure steady heart rhythm.

Deep Dive

Magnesium is often called the 'relaxation mineral.' It helps your muscles relax after contracting, which is why a deficiency often leads to cramps or twitches. Beyond the muscles, it plays a vital role in converting food into cellular energy (ATP). Without adequate magnesium, your cells struggle to generate energy efficiently, leading to fatigue. Furthermore, it acts as a natural 'calcium channel blocker,' helping blood vessels relax and dilate, which supports healthy blood pressure levels.

Natural Food Sources

Food	Amount	% DV
Pumpkin Seeds	156mg	37%
Spinach (Cooked)	157mg	37%
Black Beans	120mg	29%
Almonds	80mg	19%
Dark Chocolate	64mg	15%

Supplementation

While food is best, supplementation is helpful for those with high stress or poor dietary intake. Common forms include Magnesium Glycinate (best for sleep/anxiety) and Magnesium Citrate (best for digestion). The RDA for adults ranges from 310-420mg depending on age and gender.

Top Food Sources

Pumpkin Seeds

~156mg per ounce

Spinach (Cooked)

~157mg per cup

Black Beans

~120mg per cup

Almonds

~80mg per ounce

Dark Chocolate

64mg per ounce (70-85% cocoa)

Frequently Asked Questions

Early signs include loss of appetite, nausea, fatigue, and weakness. As it worsens, you may experience muscle cramps, tingling, or irregular heart rhythms.

Yes. Magnesium helps regulate the HPA axis (stress response system) and supports the function of GABA, a neurotransmitter that calms the brain.

Food is always superior due to bioavailability and additional nutrients. Supplements should be used to fill gaps, not replace a healthy diet.

Evening is usually best, as it promotes relaxation and sleep. Avoid taking it with high-fiber meals or calcium-rich foods, which can inhibit absorption.

Safety & Side Effects

Magnesium from food is generally safe. However, high doses from supplements can cause diarrhea, nausea, and cramping. People with kidney disease or specific heart conditions should consult a doctor before supplementing, as the body may struggle to excrete excess amounts.

Scientific References

[1]National Institutes of Health - Office of Dietary Supplements: Magnesium Fact Sheet
[2]Barbagallo M, Dominguez LJ. Magnesium and aging. Curr Pharm Des. 2005.
[3]Boyle NB, et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress.