The Benefits of Magnesium for the Body
Magnesium is one of the most abundant minerals in the human body. It acts as a cofactor in over 300 enzymatic reactions, supporting a wide range of processes from bone metabolism to muscle contraction, nervous system function, and energy production.
What Is Magnesium?
Magnesium comes primarily from dietary sources, is absorbed in the intestine, stored in different tissues—especially the bones—and excreted mainly through the urine.
Where Is Magnesium Found in the Body?
Bones: 50–60%, helping maintain calcium and phosphorus balance.
Skeletal muscles: 25%, essential for contraction and relaxation.
Liver, nervous system, kidneys, and other organs: 15%.
Approximately 98–99% of magnesium is intracellular, with only 1–2% extracellular, highlighting the importance of maintaining magnesium inside cells.
An average adult has around 24 grams of magnesium in the body.
Magnesium-Rich Foods
A balanced diet can theoretically meet daily magnesium needs, yet most adults consume less than recommended. According to the EFSA NDA group, the adequate intake (AI) is:
Men: 350 mg/day
Women: 300 mg/day
Children: 170–300 mg/day (depending on age)
Foods rich in magnesium include:
Cocoa and dark chocolate
Seafood
Nuts and seeds (almonds, walnuts, hazelnuts)
Whole grains
Fatty fish
Vegetables and dried fruits
Less magnesium is found in lean meats, eggs, and white bread. Refined products, fats, alcohol, phytates (from plant foods), calcium, and phosphates reduce intestinal absorption of magnesium.
Mineral water is also an excellent source, especially when magnesium is in the chloride form, which is naturally highly soluble.
How Magnesium Is Absorbed
The intestine is the main site of absorption, with only 30–50% of dietary magnesium absorbed (about 100 mg daily). The rest is excreted in stools.
Magnesium absorption occurs via two mechanisms:
Paracellular transport (passive) – The majority of magnesium is absorbed in the small intestine through tight junctions between epithelial cells.
Transcellular transport (facilitated diffusion) – Magnesium moves into intestinal cells and then into the blood through an energy-dependent mechanism.
Absorption is influenced by:
The chemical form of magnesium
Dietary balance – Alcohol reduces absorption and increases urinary loss.
Hormonal factors – Stress hormones like adrenaline and cortisol can increase magnesium loss.
The Role of Magnesium
Magnesium supports many cellular and tissue functions, including:
Reducing fatigue
Maintaining electrolyte balance
Supporting energy metabolism
Regulating nerve and muscle function
Maintaining healthy bones and teeth
Magnesium and Fatigue
Fatigue is a state of weakness unrelated to activity and persists after rest. Magnesium deficiency can cause fatigue because the body’s systems cannot function optimally. Ensuring a magnesium-rich diet or supplementing when needed can help restore energy levels.
Magnesium and Stress
Stress—whether physical (pain, temperature, noise) or psychological (emotions, tension, workload)—triggers neurotransmitters that rely on calcium as a messenger. Excess calcium in cells leads to magnesium loss, creating a vicious cycle of stress. Adequate magnesium intake helps modulate calcium and mitigate stress effects.
Everyday stressors, like work difficulties, illness, personal challenges, new tasks, or exams, consume magnesium, making dietary or supplemental support important.
Magnesium and Muscle Function
Magnesium acts as a calcium antagonist, regulating muscle contraction. It prevents excess calcium accumulation and hyper-contractility. At rest, magnesium levels in muscle cells are 10,000 times higher than calcium, highlighting its critical role.
Signs of Magnesium Deficiency
A blood magnesium test is commonly used to detect deficiencies or monitor supplementation. Causes of deficiency include:
Insufficient dietary intake
Increased physiological needs, such as growth in children or pregnancy
Reduced intestinal absorption or increased gastrointestinal/renal losses
Common signs of low magnesium include:
Fatigue
Stress
Muscle cramps
Eyelid twitching
Choosing the Right Magnesium Source: Marine Magnesium
Supplementation can be beneficial when magnesium balance is disrupted. Marine magnesium is derived from seawater.
Marine magnesium oxide is obtained through thermal decomposition of magnesium, a technique developed in the 1950s by Joseph Aman.
It has 99.5% purity, contains no allergens or GMOs, and is suitable for medications and dietary supplements.
Marine magnesium provides a high-quality, bioavailable source, making it ideal for restoring magnesium levels safely and effectively.
Conclusion
In short, magnesium is a super important mineral that keeps our body running smoothly—from our muscles and nerves to our bones and energy levels. Most of us don’t get enough from food alone, so eating magnesium-rich foods or using a good supplement, like marine magnesium, can really help. Keeping your magnesium levels up can reduce fatigue, support your muscles, and even help you handle stress better. So, a little extra magnesium in your daily routine can go a long way for your health!
Related articles
- 6 key benefits of magnesium you should know
- 10 essential health benefits of magnesium.
- The basics of anti aging diet eating.
- What is magnesium for essential roles.
- The benefits of magnesium why you need it.
📚 Medical sources
National Institutes of Health (NIH) – Magnesium Factsheet
Mayo Clinic – Magnesium: Uses and Deficiency
Cleveland Clinic – Magnesium and Health
Harvard Health – Magnesium: The Important Mineral
