Magnesium doesn’t get as much attention as calcium or vitamin D—but it should. This essential mineral plays a role in over 300 biochemical reactions in your body, from muscle function to heart rhythm to energy production. Yet many North Americans don’t get enough.
Magnesium supports:
- Muscle and nerve function
- Heart health and blood pressure regulation
- Bone strength
- Energy metabolism
- Blood sugar control
Low magnesium levels have been linked to increased risk of type 2 diabetes, cardiovascular disease, and migraines
| Age Group | Recommended Daily Intake (mg) |
| Women (19–30 yrs.) | 310 mg |
| Women (31+ yrs.) | 320 mg |
| Men (19–30 yrs.) | 400 mg |
| Men (31+ yrs.) | 420 mg |
Health Canada and U.S. guidelines are aligned, making these values consistent across both countries.
Magnesium is found in a variety of whole foods:
- Leafy greens (spinach, Swiss chard)
- Nuts and seeds (almonds, pumpkin seeds)
- Whole grains (brown rice, oats)
- Legumes (black beans, lentils)
- Dark chocolate (yes, really!)
Water can also be a source, especially hard water, which contains more minerals.
Many adults fall short of the recommended intake, especially those with:
- Diets low in whole foods
- High alcohol consumption
- Gastrointestinal disorders (e.g., Crohn’s, celiac)
- Type 2 diabetes or insulin resistance
Magnesium supplements can help fill the gap, but too much (especially from non-food sources) can cause diarrhea, nausea, or cramping. The Tolerable Upper Intake Level (UL) from supplements is 350 mg/day for adults.
Magnesium is a quiet powerhouse in your diet. Prioritize whole, plant-based foods to meet your needs and talk to your healthcare provider if you think you might need a supplement.
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