Did you know magnesium is formed inside stars and burns with a brilliant white light? Discover seven surprising magnesium facts, plus what this essential mineral does in the body and where to find it in food.
Magnesium might be best known for its role in muscles, but there is much more to this essential mineral than you might expect.
It is involved in hundreds of processes in the human body, can be found throughout the Earth's crust and was originally formed through processes taking place inside stars. It can even produce an intensely bright white light when burned.
From human biology to astronomy, here are seven interesting facts about magnesium you may not know.
Key Takeaways
- Magnesium is an essential mineral involved in hundreds of processes in the body.
- It contributes to normal muscle function, normal energy yielding metabolism and normal functioning of the nervous system.
- Much of the magnesium in the human body is stored in bones.
- The magnesium found on Earth ultimately originates from processes inside stars.
- Different magnesium compounds have different chemical properties and compositions.
- Magnesium occurs naturally in foods including nuts, seeds, legumes, whole grains and leafy green vegetables.
1. Magnesium is involved in hundreds of reactions in the body
Magnesium does much more than support muscles. It acts as a cofactor for hundreds of enzymatic reactions in the human body.
These reactions are involved in processes ranging from energy metabolism to protein synthesis.
From a nutritional perspective, magnesium contributes to:
- Normal muscle function
- Normal energy yielding metabolism
- Normal functioning of the nervous system
- Normal psychological function
- Normal protein synthesis
- Electrolyte balance
- The maintenance of normal bones and teeth
- The reduction of tiredness and fatigue
That is quite a list for a single mineral.
2. Most of the magnesium in your body is stored in your bones
Magnesium is distributed throughout the human body, but more than half of it is found in bone. The remainder is primarily found in soft tissues, with only a small proportion circulating in the blood.
This makes sense when you consider that magnesium contributes to the maintenance of normal bones as well as normal muscle function.
Our bodies cannot produce magnesium themselves, which means we need to obtain it through our diet.
3. The magnesium in your body was originally made in stars
Here is where magnesium becomes considerably more surprising.
Magnesium is one of the elements produced through nuclear reactions inside massive stars. Those elements can later be dispersed into space and eventually become part of new stars, planets and other matter.
So when people say that we are made of stardust, magnesium is one small reason why that statement is more literal than it might sound.
The magnesium in your bones and muscles has an origin story that began long before Earth existed.
4. Magnesium is one of the most abundant elements in the Earth's crust
Magnesium is not only important inside the human body. It is also naturally abundant on Earth.
Because magnesium is highly reactive, it is generally found combined with other elements rather than as pure metallic magnesium in nature. It occurs in many minerals and is also present in seawater.
The element was first isolated by the English chemist Sir Humphry Davy in 1808.
5. There are many different forms of magnesium
If you have ever looked at a magnesium supplement, you may have noticed names such as magnesium citrate, bisglycinate, malate or oxide.
These names refer to different magnesium compounds. In each case, magnesium is combined with another substance, giving the compound its particular chemical characteristics.
Common forms used in food supplements include:
- Magnesium citrate: magnesium combined with citric acid.
- Magnesium bisglycinate: magnesium bound to the amino acid glycine.
- Magnesium oxide: a compound containing magnesium and oxygen.
- Magnesium malate: magnesium combined with malic acid.
- Magnesium taurate: magnesium combined with taurine.
Different compounds contain different proportions of elemental magnesium and can differ in properties such as solubility.
Whatever form is used, authorised magnesium health claims relate to magnesium itself when the product meets the applicable conditions of use.
6. Magnesium burns with a brilliant white light
Magnesium has another property that has nothing to do with nutrition.
When metallic magnesium burns, it produces an extremely bright white light. This characteristic has historically made magnesium useful in applications where intense illumination is needed.
It has been used in photography and pyrotechnics, and magnesium compounds continue to have a wide variety of industrial applications.
It is a fascinating contrast: the same chemical element that contributes to normal muscle function in the human body can also create an intensely bright light when used in metallic form.
7. Magnesium is naturally found in many everyday foods
You do not necessarily need a supplement to obtain magnesium. The mineral occurs naturally in many foods, particularly plant based foods.
Good dietary sources include:
- Nuts such as almonds and cashews
- Seeds such as pumpkin, chia and sesame seeds
- Legumes including beans, chickpeas and lentils
- Whole grains
- Leafy green vegetables such as spinach
- Some fish
- Avocado
- Dark chocolate and cocoa
Eating a varied diet containing different whole foods can therefore provide magnesium alongside many other essential nutrients.
Why does your body need magnesium?
Magnesium is an essential mineral, which means the body needs it but cannot produce it itself.
Its functions extend across several systems. Magnesium contributes to normal muscle function and normal functioning of the nervous system. It contributes to normal psychological function, normal protein synthesis and normal energy yielding metabolism.
It also contributes to electrolyte balance and to the reduction of tiredness and fatigue.
This broad range of functions explains why magnesium is relevant not only to athletes, but to everyone.
How much magnesium do you need?
Your magnesium needs depend on factors including age and sex. Rather than trying to maximise magnesium intake, the goal should be to obtain an appropriate amount as part of a varied and balanced diet.
If you are considering a magnesium supplement, follow the recommended daily intake provided with the individual product.
More is not automatically better. Supplements should complement a varied and balanced diet rather than replace it.
Which magnesium supplement should you choose?
The number of magnesium forms available can make choosing a supplement seem more complicated than it needs to be.
Start by looking at the amount of elemental magnesium provided by the recommended daily dose, the magnesium compound or compounds used, the product directions and how the supplement fits into your routine.
A single form may suit your preferences, while a formula containing several magnesium compounds provides magnesium from different sources.
For example, Aavalabs offers Magnesium Citrate as a single form formula, while Fullnesium combines multiple forms of magnesium in one formula.
Whichever option you choose, magnesium supplements should be used according to the recommended daily intake.
Frequently Asked Questions
What does magnesium do in the body?
Magnesium contributes to several normal functions in the body, including normal muscle function, normal functioning of the nervous system, normal psychological function, normal energy yielding metabolism and normal protein synthesis. It also contributes to electrolyte balance and the reduction of tiredness and fatigue.
Which foods contain magnesium?
Magnesium is naturally present in foods including nuts, seeds, legumes, whole grains, leafy green vegetables, avocado and some fish. Eating a varied diet can provide magnesium alongside many other essential nutrients.
Is magnesium only important for athletes?
No. Magnesium is essential for everyone. Its contribution to normal muscle function makes it particularly relevant in conversations about exercise, but magnesium also contributes to normal energy yielding metabolism, psychological function, nervous system function, protein synthesis and the maintenance of normal bones and teeth.
What is the difference between magnesium citrate and magnesium bisglycinate?
They are different magnesium compounds. Magnesium citrate combines magnesium with citric acid, while magnesium bisglycinate contains magnesium bound to the amino acid glycine. The compounds differ in their chemical characteristics and the proportion of elemental magnesium they contain.
Does magnesium help reduce tiredness?
Yes. Magnesium contributes to the reduction of tiredness and fatigue. It also contributes to normal energy yielding metabolism.
Does magnesium support normal muscle function?
Yes. Magnesium contributes to normal muscle function. It also contributes to electrolyte balance and normal protein synthesis.
Can you get enough magnesium from food?
Magnesium occurs naturally in a wide variety of foods, so a varied and balanced diet can provide significant amounts. Whether an individual needs supplementation depends on their diet and personal nutritional circumstances.
One mineral, many stories
Magnesium connects some surprisingly different worlds.
It is formed through processes inside stars, occurs naturally throughout our planet, creates brilliant white light when burned and performs essential functions inside the human body every day.
Perhaps that is the most interesting magnesium fact of all: something so ordinary that we can find it in spinach, almonds and seeds has a story that stretches from the stars to the cells in our bodies.