Magnesium is a vital mineral involved in over 300 enzyme systems, supporting muscle function, energy production, and heart rhythm. Despite its importance, many Americans are deficient due to poor diet, chronic illness, or other factors.

Essential for DNA synthesis, calcium transport, and blood pressure regulation, magnesium is mainly stored in bones and tissues. The recommended daily intake is 400–420 mg for men and 310–320 mg for women, with higher needs during pregnancy. Deficiency symptoms range from muscle cramps to severe issues like heart attacks and mental health challenges. Rates of deficiency affect 10%–30% in developed nations, rising to 80% in chronic alcohol abuse cases.

Magnesium-rich foods include nuts (almonds, cashews), seeds (chia, pumpkin), leafy greens, beans, whole grains, and fish like salmon. Supplements in forms like citrate and glycinate are available but should be taken under medical guidance.

Maintaining adequate magnesium is crucial for health. Often, dietary changes suffice, but always consult your doctor before starting supplements, especially if on medications.