Not quite sure why you need some magnesium in your life? Maybe you’ve found yourself asking ‘what does magnesium do?’. Perhaps you’ve never really given it much thought! Here’s all the information you need to help you understand the importance of this nutrient, and some tips on how you can make sure you’re getting enough of it.  

What is magnesium? 

For those who are familiar with the periodic table (or science class in school), magnesium is a chemical element with the symbol Mg. It’s an abundant mineral in the body, is naturally present in many foods, and is available in the form of dietary supplements. It’s an important nutrient for your body, playing a key role in a range of different functions.  
 
Our body doesn’t produce magnesium on its own. Instead, magnesium makes its way into our food when it is absorbed from the soil by plants, which we in turn consume. It’s found in many foods, such as plant and animal products and beverages¹, including: 

• Spinach 
• Avocado 
• Bananas 
• Seeds 
• Legumes 
• Tofu 
• Cashews 
• Almonds 

What does magnesium do for the body? 

There are a number of important functions of magnesium in the body including biochemical reactions. Magnesium’s role in the body is present in a range of processes including²:  

• Converting food into energy 
• Creating new proteins from amino acids 
• Helping to create and repair both DNA and RNA 
• Helping with muscle movements  
• Regulating your nervous system 
• Supporting immune health 
• Reducing levels of agitation, anxiety and depression.  

 These are just some examples of the role of magnesium. Magnesium plays an important part in a healthy and balanced diet and helps maintain a healthy metabolism. Ever notice your muscle soreness ease after taking a magnesium supplement? This is because magnesium is essential for supporting muscle function and the cardiovascular and nervous systems.  

The benefits of getting enough magnesium 

From supporting your energy levels to promoting heart health³ and helping support bone health⁴, Magnesium has a range of benefits. Being involved in a number of processes, magnesium plays a key role in the proper functioning of muscles, nerves and cardiovascular system. Magnesium has also been known to help support a healthy immune system and aid in muscle recovery.  

How much magnesium do I need? 

The recommended daily intake of magnesium will vary depending on your age, gender and other factors. The magnesium RDI for men over the age of 31 is 420 milligrams, females in the same age bracket need 320 milligrams a day. These levels are lower for children and those under the age of 18, so it’s always best to make sure you look for the recommended levels for your specific age bracket. If you’re looking to get accurate intake guidelines, we recommend you consult your healthcare practitioner.  

How can I check my magnesium levels?  

To check your magnesium levels, you’ll need them measured by a blood test. Your healthcare practitioner will be able to use these results as well as any other symptoms to determine whether you’re getting enough magnesium in your diet. They can also give the best advice about how to increase your magnesium levels. 

You’ll also want to keep an eye out for any symptoms of low magnesium, discussing them with your doctor if needed. It’s worth noting that many people may have low magnesium levels, without having any of the following symptoms⁵:  

• Tiredness 
• Headaches 
• Trouble sleeping 
• Moods swings 
• Muscle cramps and weakness 
• Persistent nausea  
• Loss of appetite 

If you notice any of these symptoms, then it’s worth booking an appointment and speaking to your healthcare professional.  

How to get more magnesium into your diet 

Magnesium is found in a range of foods and drinks. If you’re eating a nutrient-rich diet, then you’ll likely be getting plenty of magnesium. Plant-based foods, like those listed earlier, are a great way to get magnesium. However, it can also be found in things like dark chocolate, some dairy products, fish and whole grains.  

Looking to improve your magnesium levels?  

Sometimes getting the right amount of nutrients in our diets can be tricky. Magnesium supplements can be a great way to bridge that gap. Swisse offers three products to assist you with your magnesium intake: Swisse Ultiboost Magnesium and Swisse Ultiboost High Strength Magnesium Powder Orange. 

Magnesium is an essential nutrient, present in a range of our body’s processes. Getting the right amount of it can be a great way to look after your general health and wellbeing. Want more wellbeing tips? Read more on our Wellness Hub, with the latest tips from experts on nutrition, mindfulness and movement.  

Always read the label. Use only as directed. Vitamin supplements should not replace a balanced diet. 

References: 

1. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium 
2. de Baaij JHF, Hoenderop JGJ, Bindels RJM. Magnesium in man: implications for health and disease. Physiological reviews [Internet]. 2015;95(1):1–46. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25540137 
3. Rosanoff A, Costello RB, Johnson GH. Effectively Prescribing Oral Magnesium Therapy for Hypertension: A Categorized Systematic Review of 49 Clinical Trials. Nutrients [Internet]. 2021 Jan 1;13(1):195. Available from: https://www.mdpi.com/2072-6643/13/1/195 
4. 7 Signs and Symptoms of Magnesium Deficiency [Internet]. Healthline. 2021. Available from: https://www.healthline.com/nutrition/magnesium-deficiency-symptoms#mental-health