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Benefits of magnesium

Discover the many benefits of magnesium, plus some simple ways to make sure you’re getting your recommended Dietary Reference Intakes.

Medically reviewed by Dr. Nicolette Natale, Physician

Date 5/25/23

Benefits of magnesium

Discover the many benefits of magnesium, plus some simple ways to make sure you’re getting your recommended Dietary Reference Intakes.

Medically reviewed by Dr. Nicolette Natale, Physician

Date 5/25/23

How does magnesium work?

How Does Magnesium Work?
How Does Magnesium Work?

How does magnesium work?

Magnesium is involved in more than 300 enzymatic processes in the body—from creating protein and building bones, to synthesizing DNA and RNA, to regulating messages from our brains to our muscles. It also helps maintain levels of other important nutrients, including calcium, copper, zinc, potassium and vitamin D.

Most people are able to get much of the magnesium they need through diet. There’s no shortage of magnesium-rich foods—nuts, legumes, whole grains and leafy green vegetables top the list. Still, research suggests that almost half of Americans don’t get quite enough of the mineral through diet alone.

The bottom line is that almost everyone can benefit from upping their magnesium intake—and supplements are a good option for most people with gaps in their diets. Adult women need anywhere from 310 to 320 mg of magnesium per day, while adult men need 400 to 420 mg, according to the Dietary Reference Intakes (DRIs) from the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine.

Magnesium supplements for adults, including Natural Vitality CALM® Magnesium Powder, typically provide around 300 to 325 mg. Most people tolerate magnesium supplements well, but it’s always a good idea to check with your healthcare provider before taking them. This is especially important if you’re pregnant, lactating, have kidney problems or an obstructed bowel, or if you’re currently on any other medications.

Magnesium is involved in more than 300 enzymatic processes in the body—from creating protein and building bones, to synthesizing DNA and RNA, to regulating messages from our brains to our muscles. It also helps maintain levels of other important nutrients, including calcium, copper, zinc, potassium and vitamin D.

Most people are able to get much of the magnesium they need through diet. There’s no shortage of magnesium-rich foods—nuts, legumes, whole grains and leafy green vegetables top the list. Still, research suggests that almost half of Americans don’t get quite enough of the mineral through diet alone.

The bottom line is that almost everyone can benefit from upping their magnesium intake—and supplements are a good option for most people with gaps in their diets. Adult women need anywhere from 310 to 320 mg of magnesium per day, while adult men need 400 to 420 mg, according to the Dietary Reference Intakes (DRIs) from the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine.

Magnesium supplements for adults, including Natural Vitality CALM® Magnesium Powder, typically provide around 300 to 325 mg. Most people tolerate magnesium supplements well, but it’s always a good idea to check with your healthcare provider before taking them. This is especially important if you’re pregnant, lactating, have kidney problems or an obstructed bowel, or if you’re currently on any other medications.

Magnesium Benefits for Women and Men

Found in every cell throughout our bodies, magnesium does a lot for our health. Here’s a breakdown of its benefits.

Balanced mood

An important but often overlooked benefit of magnesium is how it works to support a balanced mood and healthy response to stress. Over time, getting proper amounts of magnesium may even help you build more resilience to daily stressors.

Bone health

Like calcium, magnesium is also tied to bone health. When you don’t get enough magnesium, your body might not be able to absorb enough calcium and vitamin D. (More on this below.) 

Brain and nervous system function

Magnesium protects the lining of our nerves and helps them talk to one another. Ultimately, this supports overall nerve and brain function, including learning and memory. Dr. Natale adds, “Magnesium plays a vital role in nervous system communication, particularly between nerves and muscles.”

Cardiovascular health

It turns out magnesium is also key to your heart health—it’s required for energy production and normal heart contraction, and also helps maintain healthy blood pressure levels.

Magnesium Benefits for Women and Men

Found in every cell throughout our bodies, magnesium does a lot for our health. Here’s a breakdown of its benefits.

Balanced mood

An important but often overlooked benefit of magnesium is how it works to support a balanced mood and healthy response to stress. Over time, getting proper amounts of magnesium may even help you build more resilience to daily stressors.

Bone health

Like calcium, magnesium is also tied to bone health. When you don’t get enough magnesium, your body might not be able to absorb enough calcium and vitamin D. (More on this below.)

Brain and nervous system function

Magnesium protects the lining of our nerves and helps them talk to one another. Ultimately, this supports overall nerve and brain function, including learning and memory. Dr. Natale adds, “Magnesium plays a vital role in nervous system communication, particularly between nerves and muscles.”

Cardiovascular health

It turns out magnesium is also key to your heart health—it’s required for energy production and normal heart contraction, and also helps maintain healthy blood pressure levels.

Magnesium Benefits for Adults

When we say magnesium is an essential mineral, we mean it—for men, women and kids alike. To recap, for men (and women), magnesium helps support:

  • A balanced mood and healthy response to stress
  • Bone health
  • Brain and nervous system function
  • Cardiovascular health
Holding CALM beverage drink

Magnesium Benefits for Kids

It’s no secret that growing bodies and minds need a balanced diet and essential nutrients and minerals to thrive—including magnesium.
According to the DRIs, kids’ daily magnesium needs vary depending on their age. Here’s a breakdown, in milligrams (mg):

  • Age 1–3: 80 mg/day
  • Age 4–8: 130 mg/day
  • Age 9–13: 240 mg/day
  • Age 14–18: 410 mg/day for boys; 360 mg/day for girls

Dietary supplements like Kids CALM® Gummies can help kids get the magnesium they need. "Just remember to check in with your pediatrician before starting kids on any supplement,” says Dr. Natale. 

Magnesium Benefits for Adults

When we say magnesium is an essential mineral, we mean it—for men, women and kids alike. To recap, for men (and women), magnesium helps support:

  • A balanced mood and healthy response to stress
  • Bone health
  • Brain and nervous system function
  • Cardiovascular health
Holding CALM beverage drink

Magnesium Benefits for Kids

It’s no secret that growing bodies and minds need a balanced diet and essential nutrients and minerals to thrive—including magnesium.
According to the DRIs, kids’ daily magnesium needs vary depending on their age. Here’s a breakdown, in milligrams (mg):

  • Age 1–3: 80 mg/day
  • Age 4–8: 130 mg/day
  • Age 9–13: 240 mg/day
  • Age 14–18: 410 mg/day for boys; 360 mg/day for girls

Dietary supplements like Kids CALM® Gummies can help kids get the magnesium they need. "Just remember to check in with your pediatrician before starting kids on any supplement,” says Dr. Natale. 

Magnesium and calcium

You probably already know that calcium is essential for healthy bones and teeth. But what you might not know is that blood vessels, nerves and muscles (including those in the heart) also rely on calcium to function. And calcium can’t fully work without—get ready for it—magnesium.

Magnesium and calcium depend on each other to do their jobs, which explains why supplements that provide both are getting more popular.

Asian woman drinking milk

Magnesium and calcium

You probably already know that calcium is essential for healthy bones and teeth. But what you might not know is that blood vessels, nerves and muscles (including those in the heart) also rely on calcium to function. And calcium can’t fully work without—get ready for it—magnesium.

Magnesium and calcium depend on each other to do their jobs, which explains why supplements that provide both are getting more popular.

Asian woman drinking milk

Dr. Nicolette Natale, a physician with a special interest in integrative medicine and holistic care, says, “Magnesium levels play a role in helping the body stay calm. Ensuring you have proper levels can be important for mood regulation and dealing with occasional daily stressors.”

Dr. Nicolette Natale, a physician with a special interest in integrative medicine and holistic care, says, “Magnesium levels play a role in helping the body stay calm. Ensuring you have proper levels can be important for mood regulation and dealing with occasional daily stressors.”