"King of Life" but less than half of us have it? Decoding magnesium

Magnesium (Mg), an essential mineral element, is the second most abundant cation in human cells and serves as a cofactor for over 300 enzymatic reactions. From energy production to protein synthesis, from gene regulation to bone maintenance, from nerve transmission to muscle contraction, magnesium plays a role in nearly all critical physiological processes. Despite its vital importance, modern lifestyles and dietary patterns have made magnesium deficiency a global health concern. Studies show that 60% of adults aged 18-64 in China have insufficient dietary magnesium intake, while American consumers consume only half the recommended amount.

Magnesium is widely distributed throughout the human body, with approximately 50% found in bones. The remaining portion is mainly distributed in soft tissues and other organs, while only 1% exists in the bloodstream. As a key factor in energy metabolism, magnesium participates in activating adenosine triphosphate (ATP), which serves as the source of energy for all cells. A magnesium deficiency can severely impede energy metabolism, disrupting normal physiological functions.

Magnesium regulates neurotransmitter release and muscle contraction, helping maintain normal heart rhythm while alleviating muscle spasms and tension. As a natural anti-anxiety mineral, magnesium also helps regulate the stress response system. For bone health, magnesium works synergistically with calcium – insufficient magnesium prevents calcium from effectively building bones and preventing osteoporosis. Studies show that magnesium deficiency affects bone density and increases fracture risks.

To supplement magnesium, start with a balanced diet. Natural sources include:

✅ Dark green leafy vegetables like spinach, mustard greens, bok choy, and leeks;

✅ Nuts and seeds such as pumpkin seeds (376 mg magnesium per 100g), walnuts, sunflower seeds, and peanuts;

✅ Legumes and whole grains including black beans, soybeans, red beans, buckwheat, oats, and millet;

✅ Seafood like kelp and nori.