70% of US adults are deficient in Magnesium

MAGNESIUM
 
💪 Muscle Function & Recovery: Regulates muscle contraction and relaxation; helps prevent cramps, spasms, and post-exercise soreness.

​🦴 Bone Strength & Mineralization: Roughly 60% of body magnesium is stored in bone; supports calcium absorption and bone density.

🧠 Nervous System & Mood Support: Calms the nervous system, reduces anxiety, supports neurotransmitter balance, and promotes restful sleep.

🔋 Energy Production (ATP): Acts as a cofactor in over 600 enzymatic reactions, including those that generate and use energy in cells.

🛡️ Stress & Hormone Regulation: Helps buffer the body’s stress response (cortisol), supports adrenal function, and is important for insulin sensitivity.

⚡ Cardiovascular & Metabolic Health: Supports normal heart rhythm, blood pressure regulation, and glucose metabolism.

Deficiency can impair performance, recovery, & increase injury risk.
 

RDA: 310–420 mg/day           F-DOSE: 400–800 mg/day (glycinate or citrate preferred)
 
FOODS: pumpkin seeds (1 oz = ~156 mg), almonds (1 oz = ~77 mg), spinach (½ cup cooked = ~78mg), black beans (½ cup = ~60 mg), dark chocolate (1 oz = ~65 mg)…
 
*** There are more than 8 forms of magnesium, and each have different roles in the body.

Magnesium Glycinate – Calming, Sleep, Mood (Highly absorbable; gentle on the stomach)

Magnesium Citrate – Digestion, Bowel Regularity, Absorption  (Supports mild constipation; good general use)

Magnesium Malate – Energy, Muscle Pain, Fibromyalgia   (Involved in ATP production; often used for fatigue) 
​
Magnesium Taurate – Heart, Blood Pressure, Calm  (Bound to taurine; supports cardiovascular and nervous systems)

Magnesium Threonate – Memory, Focus, Brain. (Crosses the blood-brain barrier)

Magnesium Oxide – Laxative, Indigestion, Cheap. (Low absorption; mainly for constipation)

Magnesium Sulfate – Detox, Muscle Soak, Relaxation. (Used in Epsom salt baths)

Magnesium Chloride – Skin, Sleep, Absorption (Used topically and orally; supports cellular magnesium levels)


Source: U.S. Department of Agriculture, Agricultural Research Service. What We Eat in America, NHANES 2013–2016.