Magnesium is the key to optimal health and proper biological function. Not only is the 4th most abundant mineral in our bodies, but there have been found over 3,750 magnesium-binding sites on human proteins in our bodies, too. In fact, over 300 enzymes rely on this nutrient for optimal function.

Some of the major functions that require magnesium are:

Protein synthesis

Nerve function

Blood sugar control

Neurotransmitter release

Blood pressure regulation

Energy metabolism

Production of the antioxidant glutathione

Lack of magnesium leads to deterioration of cellular metabolic function, which eventually causes some serious health issues. This includes anxiety and depression, migraine headaches, cardiovascular disease, fibromyalgia and sudden cardiac death.

Magnesium is important to body`s detoxification processes as well, including the synthesis of glutathione.

Ultimately, magnesium is needed for optimization of mitochondria, which is of utmost importance for cancer prevention and general athletic and energy performance.

Growing evidence suggests that most health problems stem from mitochondrial dysfunction, so getting the precursors and nutrients that the mitochondria needs is extremely important for the overall health, exercise performance, and disease prevention.

Mitochondria are organelles found within the cells. All organs need energy to function normally, and that energy, known as ATP, is mostly produced in the mitochondria.

According to mitochondrial researcher Rhonda Patrick, Ph.D., magnesium plays an important role for mitochondrial health, primarily because the oxidative capacity depends on mitochondria`s ability to produce energy within the cells.

What Are the Foods High in Magnesium?

Eating dark-green leafy veggies is one of the best ways to boost your magnesium levels as well as to maintain healthy levels. Juicing these greens is a good way to get the most of them! The leafy greens with the highest amount of magnesium include


Bok Choy

Turnip Greens

Collard Greens

Beet Greens

Swiss Chard

Romaine Lettuce

Brussel Sprouts



Other foods that are particularly rich in magnesium include:

Raw cacao nibs and/or unsweetened cocoa powder


Fruits and berries


Seeds and nuts

Herbs and spices (cumin, parsley, mustard seeds, fennel)

Fatty fish

Pumpkin seeds

Yogurt or Kefir


Black Beans

How Much Magnesium Do You Need?

About a century ago, people received nearly 500 mg of magnesium from daily diet, due to the nutrient-dense soil in which their food was grown. These days, people only get about 150-300 mg daily from dietary sources.

The RDA is around 310-420 mg daily, depending on age and sex, while some researchers suggest taking as much as 600-900 mg for optimal health.

According to Dr. Carolyn Dean, the intestinal reaction can be used as a marker for the right dose. Start by taking 200 mg of magnesium citrate daily and gradually increase the dose until you experience loose stools.