Magnesium: Benefits, Health, and Tips
Vitamins & Minerals

Magnesium: Benefits, Health, and Tips

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Our bodies rely on vitamins and minerals to keep us healthy and help us live our best lives. We depend on minerals such as iron and calcium for many critical processes. But there’s another essential mineral that’s needed in many body processes: Magnesium. Magnesium is the fourth most plentiful mineral in the body1 and plays an important part in many biological processes that keep us alive, healthy, and moving. It is one serious multi-tasking mineral in the body! That’s why many people turn to magnesium vitamin supplements like VÖOST Magnesium..

What is Magnesium?²⁻⁴

Magnesium is a mineral that is vital for overall health and a required element for supporting healthy muscles, nerves, and bones, cellular energy generation, and building proteins.

Magnesium, like Calcium, Sodium, and Potassium, is also an electrolyte and helps conduct electrical impulses throughout the body. It’s particularly useful for conducting electrical signals to the muscles, including the heart.

One of Magnesium’s most important functions is that of an enzymatic cofactor. Enzymes are proteins that start, stop, speed up or slow down reactions in the body, but much of the time they’re inactive until switched on by a cofactor like Magnesium.

Magnesium is a cofactor needed in over 300 biochemical reactions, including those that enable all the following processes:

Helps relax skeletal muscles.

Our muscles use calcium to contract, but magnesium is required for muscles to relax.

Generates cellular energy.

All cells use a substance called adenosine triphosphate (ATP) for energy and ATP production requires magnesium.

Metabolizes Vitamin D.

Magnesium is necessary for Vitamin D to be metabolized into its active form.

Benefits of Magnesium²⁻⁴

Let’s dive deeper into some of the roles Magnesium plays in the body.

Provides Muscle Function Support

Did you know that 27% of the Magnesium in our bodies is stored in the muscles where it plays a key role in muscle function? Specifically, magnesium is important in muscle contraction and relaxation. Healthy muscle function relies on a balance of magnesium and calcium; while calcium is responsible for muscle contraction, magnesium relaxes the muscle. Magnesium also plays a role as an enzyme cofactor in many reactions. That includes the process by which our muscles use ATP, the compound that gives our cells energy. Our muscles need that energy to expand and contract – or in other words, to move normally.

Supports Bone Health

Muscles and bones are at the core of what gives our body the strength and structure to do the things we love—run, walk, exercise, stretch, and enjoy the world around us. Magnesium is essential to our bones, considering that about 60% of the magnesium in our bodies is stored in the bones. Magnesium provides bone support by being an active participant in bone formation. Magnesium also secretes a hormone that preserves bone structure.

Activates Vitamin D

No one vitamin or mineral works alone in the body. They’re all interconnected and working together towards a common goal—keeping us healthy. That is true for Magnesium and Vitamin D. Coincidence or not, many of the enzymes that metabolize (or process) Vitamin D also need Magnesium to act as a cofactor. That’s a power-couple, if you ask us! The Vitamin D that we get from our diet and supplements is simply stored and waits for the body to activate it so it can carry out its roles throughout the body. Magnesium helps activate Vitamin D, making them a tag-team you need every day. VÖOST makes it easy to get Magnesium and Vitamin D, with delicious fruit flavored vitamin boosts you won’t want to miss.

How Much Magnesium Do You Need Daily?

Our bodies cannot make magnesium, so we rely on our diet or supplementation to keep us well supplied with healthy levels of magnesium. The daily value for Magnesium is 420 mg.⁵ Keep reading to see how you can get the Magnesium your body needs!

VÖOST Magnesium Supplements

VÖOST Magnesium effervescent vitamin tablets are an effizzing amazing way to get Magnesium daily to promote overall wellbeing, support muscle function and healthy bones, and support Vitamin D metabolism.*

Dropping just one tablet into the water you’re already drinking turns it into a delicious lemon lime flavored pick-me-up that is packed with invigorating nutrients that help you perform at your peak without any extra calories or sugar.

Be sure to check out the full lineup of VÖOST’s invigorating nutrient boosts to help every day be your best day! From multivitamins to beauty to magnesium we’ve got you covered with a wide variety of effizing, amazing, vitamin supplements—including VÖOST Vitamin D!

How to Get More Magnesium in Your Diet⁶

Eating a balanced diet can help you get on the right path to getting your daily value of the vitamins and minerals you need, including Magnesium. A diet high in Magnesium typically includes healthy whole foods like whole grains, nuts, seeds, and beans. The good news about foods high in Magnesium – they’re very snackable!

Keep reading for foods high in Magnesium.

1. Pumpkin Seeds

Pulling out pumpkin seeds is a rite of passage in pumpkin carving. But don’t throw those pumpkin seeds directly in the trash. Roasted pumpkin seeds are a delicious autumn snack, and one cup of them can get you 649 mg of Magnesium – which is more than enough to meet the daily value.

2. Nuts

Nothing beats a bag of crunchy nuts at a ball game. Munch away, and know you’re getting plenty of Magnesium. A cup of cashews has over 650 mg of Magnesium, while a cup of roasted peanuts has about 247 mg of Magnesium.

3. Leafy Greens

Like it or not – leafy greens are here to stay. Adding these nutrient-dense veggies to your diet can help you get plenty of Magnesium. A cup of cooked spinach has 157 mg of Magnesium. Cooked Swiss chard trails closely behind with 150 mg of Magnesium in it.

4. Beans

Beans are more than just their fiber content. A cup of black bean soup is not only delicious, it also has 101 mg of Magnesium. A cup of cooked kidney beans has about 80 mg of Magnesium.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  1. Gröber U, Schmidt J, Kisters K. . Nutrients. 2015;7(9):8199-8226.

  2. National Institutes of Health Office of Dietary Supplements. Magnesium. Available at:

  3. The Nutrition Source. Magnesium. Available at:

  4. Healthline. What does Magnesium do for your body? Available at:

  5. National Institutes of Health Office of Dietary Supplements. Daily Values. Available at:

  6. USDA, Food Data Central, 2022. Accessed March 29, 2022.