ABSTRACT
Fourth most abundant mineral in the body, magnesium is necessary for reactions in energy metabolism, vitamin D metabolism and/or action, bone cell activity, regulating the electrical activity of the heart, helping to maintain normal muscle and nerve function, immunity, helping to regulate blood sugar levels, and maintaining normal blood pressure.1-3 Magnesium is a constituent of bone4 and most body magnesium is found in bone.3 Magnesium is withdrawn from bone to maintain blood levels when dietary intake of magnesium is inadequate.5 Good sources of magnesium include dark green vegetables, such as broccoli, and dark green leafy vegetables, such as curly kale. The chlorophyll molecule contains magnesium.3 Other good sources include whole grains, such as oatmeal and raisin bran (the bran and germ contain magnesium); nuts and peanut butter; legumes; halibut; and cocoa products.3 The following foods supply approximately 100 mg: 4 slices of whole grain bread, 1 cup of beans, 1/4 cup of nuts, 1/2 cup of cooked spinach, or 3 bananas.3 Hard, mineral-rich water, known to be a source of certain cardioprotective nutrients, including magnesium, is associated with decreased arterial blood pressure and blood lipids.6
