Magnesium: what it is for, foods rich in this nutrient and when to supplement

Healthcare / Date: 04-21-2025

Have you ever thought about how your body is almost like a machine? It's no wonder that, in order to function properly, it needs every part and every nutrient in the right place. And magnesium is a good example, after all, it deserves to be highlighted for its series of functions in the body.

Come and better understand the role of magnesium in your health, where to find it and when to consider supplementation.

What is magnesium?

Essential for our health, magnesium is among the most plentiful minerals found in the human body. To put it another way, magnesium is involved in muscular function, hormone receptor binding, neural activity, among other processes and takes part in around 300 metabolic reactions in the human body.

So what is magnesium for?

You’ve probably noticed that magnesium is almost a “jack of all trades” in our biology. Below, we detail some of the functions of this essential mineral in our body. Learn more and understand the importance of consuming this mineral on a daily basis.

1. Digestion up to date

To start the list of what magnesium is for, know that this essential mineral is an ally of the digestive system. It helps to “pull” water into the intestine , which facilitates intestinal transit and is great for those who want to make their intestines like clockwork.

2. Heart in the right beat

This mineral assists in keeping the heart in harmony. Low levels of magnesium can cause irregular heart rhythms, but an adequate dose of this mineral ensures the heart remains in harmony.

3. Brain at peace

Magnesium also influences the nervous system. It lowers the excitability of the central nervous system and can support an anticonvulsant action.

4. Reproductive system in order

Magnesium can also be used during preterm labor, as it helps to decrease contractions.

5. Strong bones

Magnesium is also important for bone health, as it is very important for regulating calcium levels. In other words, without it, we can face problems such as osteopenia and osteoporosis.

How to include magnesium in your routine

It's already clear what magnesium is and its importance in your daily routine. But where can you find this important mineral ? The answer is: it could be much closer than you think - right in your own kitchen!

Yes, taking care of your diet, having a balanced and varied diet, with vegetables, fruits, whole grains and legumes , will provide all the nutrients necessary for your well-being , and with magnesium it is no different. ¹ However, in some cases, supplementation may be necessary.

Let's talk about these two points below:

Foods rich in magnesium

Magnesium is found in green leaves, fish, legumes and whole grains. Here are some more examples of easy-to-find foods that are sources of this essential mineral and can be part of your diet:

seeds and nuts : tiny but rich in magnesium, seeds and nuts also have the advantage of being practical to carry in your bag for a snack. Choose almonds, chestnuts, peanuts, chia and pumpkin seeds;
Spinach and kale : These dark green leaves are also magnesium-rich foods to include in your daily diet;
Fruits : avocado, banana and papaya are common fruits in our routine and more examples of good sources of magnesium;
Dark chocolate : Want another reason to eat chocolate in moderation, but without guilt? The more cocoa, the more magnesium! Choose those with more than 70% ^;
Potatoes : Did you know that potatoes are also a good source of magnesium?

When to supplement magnesium?

As we have already mentioned, when it is not possible to obtain all the nutrients through food, the doctor or nutritionist may recommend some type of supplement.

When there is a deficiency of this mineral in the body or another specific need, the specialist will analyze each case and prescribe the appropriate dose and type of magnesium , on an individual basis.

See what types of magnesium there are and when they can be indicated:

Magnesium oxide : It is mainly used to relieve digestive problems such as heartburn, indigestion and constipation, due to its effect on the gastrointestinal tract. However, it is not the best way to treat deficiencies of the mineral, since it is not as well absorbed by the digestive tract.
Magnesium chloride : It is well absorbed by the digestive system, which makes it an interesting option to increase magnesium levels in the body when necessary. It is also used to relieve heartburn and constipation.
Magnesium citrate : a form of magnesium combined with citric acid, it is widely used as a supplement and is one of the best absorbed forms by the body. It helps to replenish low magnesium levels and has a natural laxative effect, which helps those with constipation.
Magnesium malate : combined with malic acid, a compound found naturally in foods such as fruits and wine, it is well absorbed by the body, and therefore, is another good option for replacing magnesium when necessary. It tends to be gentler on the digestive system, with less of a laxative effect than other forms, which can be advantageous for some people.