Magnesium: The Mighty Mineral for Mood, Muscles, and More

Nichole Dandrea-Russert
May 5
7 min read

Updated: May 6

If you’ve ever dealt with low energy, brain fog, restless sleep, mood swings, or stubborn muscle cramps, there’s a chance your body might be missing something important—magnesium. In fact, an estimated 68% of U.S. adults don’t meet the Recommended Dietary Allowance (RDA) for magnesium—and about 1 in 5 consume less than half of what they need.

As a former competitive dancer, I unknowingly relied on magnesium-rich snacks to get me through long rehearsals and high-intensity performances. My go-to snack was a homemade trail mix of almonds, pepitas, dark chocolate chunks, dried cherries, and walnuts—tasty, yes, and also loaded with this essential mineral. Looking back, I credit that combo with keeping me energized, steady, and cramp-free when it mattered most.

In this article, we’ll explore magnesium: the mighty mineral. We'll discuss the roles it plays in the body, top plant-based food sources, and whether supplementation may be helpful.

What is Magnesium and Why Does it Matter?

Magnesium is an essential mineral and electrolyte involved in over 300 enzymatic processes in the body, including energy production, nerve transmission, muscle contraction, and DNA synthesis. The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender, but for most adults, it falls between 310–420 milligrams per day.

Although magnesium is naturally found in many foods, modern diets often fall short of this important nutrient. Highly processed foods tend to be stripped of magnesium, while diets low in whole plant foods like leafy greens, legumes, nuts, and seeds can make it difficult to meet daily needs.

Other factors—like chronic stress, certain medications (such as diuretics and proton pump inhibitors), alcohol use, gastrointestinal conditions, and even soil depletion—can further reduce magnesium levels in the body.

Because of these challenges, magnesium deficiency is surprisingly common. Low magnesium status has been tied to symptoms like fatigue, muscle cramps, anxiety, irritability, poor sleep, and even heart palpitations.

Since magnesium plays such a crucial role in processes ranging from energy production to mental well-being, let’s take a closer look at some of its most important functions.

Magnesium: The Mighty Mineral and Its Important Roles in the Body

Supports Brain + Mood Health

Magnesium is key for healthy nerve signal transmission and the regulation of neurotransmitters like serotonin and GABA, which influence mood, stress response, and mental clarity. Adequate magnesium levels can help reduce feelings of anxiety, irritability, and brain fog. Interestingly, magnesium also helps calm low-grade inflammation in the brain—a factor tied to many mental health and neurodegenerative conditions. And while we’ll dive deeper into magnesium’s role in sleep later, it’s worth noting here that its calming effects contribute to more restful, restorative sleep.

Essential for Muscle Function and Recovery

Magnesium plays a key role in muscle contraction and relaxation, helping to prevent those stubborn muscle cramps that can strike during workouts—or even in the middle of the night. It also assists in reducing lactic acid buildup in muscles after intense exercise, supporting quicker recovery. Whether you’re an elite athlete or just enjoy being active, magnesium is vital for keeping your muscles performing at their best.

Strengthens Bones and Teeth

While calcium usually steals the spotlight for bone health, magnesium is just as important. About 50-60% of the body’s magnesium is stored in the bones, where it works alongside calcium and vitamin D to maintain bone density and strength. Research suggests that higher magnesium intake may help protect against osteoporosis, particularly in postmenopausal and older women.

Keeps Your Heart and Blood Pressure in Check

Your heart is a muscle, too! It relies heavily on magnesium. Magnesium supports a normal, steady heartbeat by regulating the flow of calcium and potassium into heart cells. Additionally, studies show that higher magnesium intake can help lower blood pressure and reduce the risk of cardiovascular disease. Prioritizing magnesium is a simple but powerful way to show your heart some love.

Powers Energy Production

Feeling sluggish? Magnesium is essential for creating ATP, the molecule that stores and transports energy within your cells. Without enough magnesium, your body's ability to generate energy becomes less efficient, leaving you tired and run down even after a full night's rest.

Helps Alleviate Constipation

Magnesium helps draw water into the intestines, which can help soften stool and promote healthy, regular bowel movements (alongside a fiber-rich diet). In fact, magnesium-based products like magnesium citrate are often used to gently relieve occasional constipation. Ensuring adequate magnesium intake can be especially helpful for those with gastrointestinal conditions like IBS.

Regulates Blood Sugar Levels

Magnesium plays a role in glucose metabolism and insulin sensitivity, two key factors in blood sugar regulation. Research shows that people with high magnesium intakes tend to have a lower risk of developing type 2 diabetes, and magnesium supplementation may help improve blood sugar control in individuals already managing the condition.

Eases PMS Symptoms

Magnesium’s combined effects on muscle relaxation, mood regulation, and inflammation make it a secret weapon for easing premenstrual syndrome (PMS) symptoms. Studies show that magnesium supplementation can significantly reduce issues like cramping, mood swings, bloating, and fatigue.

Bonus: pairing magnesium with vitamin B6 appears to amplify these benefits even further.

Promotes Better Sleep

Do you ever struggle with restless nights? Magnesium helps calm the nervous system by regulating GABA, a neurotransmitter that promotes relaxation and sleep. Higher magnesium levels have been associated with better sleep quality—not just how long you sleep, but how deeply and restoratively you rest. By reducing stress, soothing muscles, and stabilizing mood, magnesium sets the stage for a more peaceful slumber.

A Special Note for Athletes

Whether you’re training for a marathon, dancing for hours, or hitting the gym a few times a week, magnesium is a game-changer for performance and recovery. During exercise, your body uses more magnesium to support muscle contraction, nerve function, and energy production (ATP). Sweating also leads to electrolyte losses—including magnesium—which can increase your risk of cramps, soreness, and early fatigue if not replenished.

Research suggests magnesium can help delay muscle fatigue by improving how the body uses energy and reducing the buildup of lactate in the blood during intense exercise. It also supports steady heart rhythm and proper electrolyte balance, both critical during intense, sweat-heavy workouts. Because magnesium plays such a big role in regulating stress hormones and supporting restful sleep, it can help optimize recovery between training sessions, which is especially important for athletes balancing heavy loads or dealing with PMS-related symptoms.

Looking back, my homemade trail mix–loaded with magnesium-rich ingredients like almonds, pepitas, and dark chocolate—helped me stay energized, steady, and cramp-free through demanding rehearsals and performances.

Let’s get into some other magnesium-rich foods you can enjoy on a plant-forward diet…

Top 10 Magnesium-Rich Plant-Based Foods

You don’t need supplements to meet your magnesium needs if you build a diet around magnesium-rich whole foods. Nuts, seeds, legumes, leafy greens, and whole grains are all excellent sources—and they bring plenty of other health benefits along for the ride. Here are some top plant-based picks to boost your magnesium intake naturally:

Pumpkin Seeds (Pepitas) - 156 mg per ounce

These tiny seeds are magnesium powerhouses. (Clarification: “pepitas” are the green, hull-less seeds from certain pumpkin varieties, while regular pumpkin seeds often still have the white shell.) Add them to oatmeal, yogurt bowls, salads, or trial mixes for an easy boost.

Chia Seeds - 111 mg per ounce

Chia seeds deliver a serious dose of magnesium, plus fiber, omega 3’s, and plant-based protein. Sir them into smoothies, yogurt, or make a quick chia pudding.

Almonds - 80 mg per ounce

Almonds are an easy, portable snack that provide healthy fats, vitamin E, and fiber in addition to magnesium. Grab a small handful, or sprinkle them over oatmeal, salads, or roasted vegetables.

Cashews - 74 mg per 1 oz

Creamy and satisfying, cashews work well in trail mixes, energy bites, or dairy-free sauces.

Peanuts and Peanut Butter - 63 mg per ¼ cup of peanuts / 49 mg per 2 tbsp of peanut butter

Both peanuts and natural peanut butter are affordable magnesium sources. Choose varieties with nominimal added sugar and oils for the best nutritional payoff.

Spinach - 78 mg per ½ cup, cooked

Spinach is one of the most concentrated leafy green sources of magnesium. Toss it into soups, pasta dishes, or smoothies–or sauté it quickly with a little olive oil and garlic.

Dark Chocolate (70-80% cacao) - 65 mg per 1 oz

Dark chocolate is more than just a treat–it’s a valuable source of magnesium, iron, and antioxidants. Look for options with at least 70% cacao to get the most benefits with less added sugar. (Bonus: Dark chocolate can be a satisfying and supportive snack during PMS thanks to its magnesium content!)

Soy Milk - 61 mg per 1 cup

Fortified soy milk offers a plant-based alternative to dairy with a magnesium boost, plus protein and calcium. Use it in smoothies, cereal, or coffee.

Black beans - 60 mg per ½ cup, cooked

Black beans are versatile, fiber-rich, and an easy way to add magnesium to salads, tacos, or grain bowls.

Edamame - 50 mg per ½ cup, cooked and shelled

Edamame (young soybeans) are rich in protein and magnesium. Enjoy them steamed, tossed in salads, or blended into a creamy dip.

Honorable mentions:

White Potato
Tofu
Rolled oats
Whole-wheat bread
Avocado
Brown rice
Banana

All of these foods can easily fit into a balanced, plant-forward diet—and eating a variety will help you meet not only just your magnesium needs but other important nutrient targets, too.

Should You Supplement With Magnesium?

In many cases, focusing on magnesium-rich foods is enough to meet your needs. However, supplementation may be helpful for people with a diagnosed deficiency, digestive conditions that impair absorption, high stress levels, intense athletic training, or issues like poor sleep or frequent muscle cramps.

If you’re considering a magnesium supplement, consider speaking with your healthcare provider or a registered dietitian to find the right type and dose for your needs.

Magnesium Is a Micronutrient with a Major Impact

Many people aren’t getting enough magnesium, but the good news is that small changes can make a big difference. By adding magnesium-rich foods like nuts, seeds, leafy greens, beans, and even a little dark chocolate to your routine, you can support your mood, muscles, sleep, and more.

Magnesium might be a ‘tiny’ mineral in terms of size, but its impact on your well-being is anything but small. A few simple swaps or additions to your meals could be the boost your body’s been asking for.

Hi! I’m Lindsey, a Graduate Nutrition student at Georgia State University with a passion for movement and nourishing food. As a dancer of 20+ years and someone who thrives on staying active through Pilates, running, and more, I understand the powerful connection between what we eat and how we feel. My goal is to become a sports dietitian, making nutrition simple, approachable, and empowering so that others can fuel their lives with intention and confidence.