Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of illness over time
Magnesium, an essential mineral involved in over 300 enzyme systems, plays a critical role in energy production, nerve function, and blood pressure regulation. Experts told Fox News Digital that magnesium may improve sleep, reduce anxiety, and lower disease risk.
“Magnesium supports a stable heartbeat and prevents arrhythmias,” said Dr. Heather Viola of Mount Sinai. It also aids insulin sensitivity and bone strength.
Despite its importance, up to 15% of Americans may be deficient, according to NIH. Symptoms include muscle cramps, insomnia, fatigue, and heart arrhythmias.
“The majority of magnesium is found in plants like nuts, seeds and beans,” said dietitian Sue-Ellen Anderson-Haynes.
Recommended daily intake is 310–320 mg for women and 400–420 mg for men. While food is best, supplements may be needed for certain conditions.
“You can get too much magnesium, but mainly from supplements, not food,” Viola warned.
Experts advise consulting a physician before supplementation, as it can interact with medications and health conditions.