Of all the minerals we need, magnesium just may be the one with the longest job description. It’s required in more than 300 processes in the body, including nerve function, blood pressure regulation, protein synthesis, and immune support. If you work out a lot, you probably know that magnesium helps with muscle recovery, especially in the form of a nice Epsom salt bath.
“Magnesium is considered an essential nutrient, meaning our body can’t make it, but we need it to survive and operate, so we have to obtain it from our environment,” says Paul Kriegler, RD, a registered dietitian and the director of products at Life Time. Despite magnesium’s importance, many people aren’t getting enough of it. According to data from the National Health and Nutrition examination survey, nearly half of U.S. adults don’t get enough magnesium. (For the record, you should aim for between 400 and 420 milligrams a day, according to the National Institutes of Health.)
As with any nutrient, it’s best to get magnesium through diet versus supplements because you’ll be consuming other important nutrients at the same time. Vitamins haven’t been shown to make us healthier the way that having a well-balanced, nutrient-rich diet does.
It bears repeating that magnesium is needed for many, many different reasons. According to three dietitians we talked to, getting enough magnesium is partially responsible for avoiding feeling tired and moody all the time. It’s something a 2020 study in Nutrients and a 2024 study in Frontiers in Public Health suggest too.
While there are a lot of factors that influence sleep and mood, the dietitians we talked to all said that upping your intake of magnesium-rich foods can help protect against depression and anxiety, and also support sleep.
Read more about the best magnesium-rich foods that will help you beat your seasonal blues.
