What Does Magnesium Do for Bones, Muscles and Energy?

Magnesium is one of the seven major minerals, meaning the body needs it in larger amounts than trace minerals. It acts as a cofactor in hundreds of enzyme reactions and contributes to normal bones and teeth, normal muscle and nervous system function, and normal energy metabolism. The Thai Reference Daily Intake (Thai RDI) for magnesium, for the general population aged 3 and over, is 310 mg a day. Trace minerals such as iron and zinc matter just as much, but the body needs far smaller quantities of them.

What does magnesium do in the body?

Magnesium's roles are broad rather than specialized:

• Is a constituent of bones and teeth, and contributes to normal bones and teeth
• Contributes to the normal functioning of muscles and the nervous system
• Contributes to normal electrolyte balance
• Contributes to normal energy metabolism
• Contributes to normal protein synthesis

How is magnesium involved in bones?

Roughly 60 percent of the magnesium in the body is stored in bone. Magnesium is a constituent of bones and teeth, which is one reason it is discussed alongside calcium and vitamin D in nutrition for bones.

Why can large amounts of magnesium upset the stomach?

Magnesium salts are osmotically active in the intestine, meaning they draw water into the bowel. This is a physical property of the mineral, and it explains why large amounts are less comfortable for some people.

Why does magnesium intake often fall short?

Very low magnesium status is uncommon in healthy people, but the NIH Office of Dietary Supplements reports that many people in the United States get less than the US recommended amounts. Contributing factors include:

• Diets low in whole grains, legumes, nuts, seeds and dark leafy greens
• Heavy alcohol intake
• Side effects of certain medications
• Older age, since absorption tends to decline and intake often falls

Which foods contain magnesium?

Pumpkin seeds, almonds, cashews, spinach, black beans, edamame, brown rice, oats, avocado and dark chocolate are all dietary sources of magnesium.

With magnesium the practical question is not whether you need it but whether a varied diet gives you enough consistently. If you are pregnant, breastfeeding, or take regular medication, speak with a doctor or pharmacist before taking a magnesium supplement.