Magnesium (Elemental Mg)
Essential Vitamins & Minerals · 8 specs
Direct Answer
Magnesium is an essential macromineral required as an enzymatic cofactor in over 300 biochemical reactions including ATP synthesis, DNA replication, and neuromuscular transmission. Adult RDA is 400–420mg (men) / 310–320mg (women).
Source: NIH Office of Dietary Supplements / EFSA · Last reviewed Aug 28, 2026
Specs
| Nutrient Type | Essential Macromineral |
| Adult RDA / RDI | 400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) |
| Tolerable Upper Limit (UL) | 350 mg / day (From supplemental forms only; no limit on whole foods) |
| Chemical Forms | Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate |
| Primary Biological Function | Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation |
| Deficiency Condition | Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia |
| Top Whole Food Sources | Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate |
| Cellular Distribution | 99% intracellular (60% bone, 39% skeletal muscle, <1% serum) |
The Mg-ATP Cellular Energy Complex
Adenosine triphosphate (ATP) is biologically active only when bound to an Mg2+ ion. Without adequate intracellular magnesium, cellular energy metabolism halts.
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