Magnesium may not be as well-known as calcium or vitamin D, but it is “one of the body’s most important minerals,” supporting over 300 processes including muscle contraction, energy production, and heart rhythm. Yet, many people—especially in the U.S.—aren’t getting enough.

Magnesium is vital for muscle and nerve function, DNA and protein synthesis, bone health, and blood pressure regulation. Most of it is stored in bones and tissues, with a small but critical amount circulating in the blood. The recommended daily allowance is 400–420 mg for men, 310–320 mg for women, and 350–360 mg for pregnant women. Still, studies show 10–30% of people fall short, and in some chronic conditions, deficiency rates reach 80%.

Early signs of deficiency include cramps, fatigue, nausea, and loss of appetite. Severe cases may cause irregular heartbeat, seizures, or even higher heart attack risk. Because symptoms overlap with other conditions, magnesium deficiency is often overlooked.

Magnesium-rich foods include nuts, seeds, leafy greens, legumes, whole grains, and fish. Experts suggest improving diet first, but supplements like magnesium citrate or glycinate may help if needed.

“Consult your doctor before starting any new supplements,” since high doses can cause side effects or interfere with medications. Magnesium may be a quiet hero, but getting enough is key to protecting your heart, bones, and overall health.