Considering it’s involved in over 300 enzymatic reactions5 in the body (per a 2017 Scientifica review), it might not come as a shock to learn that magnesium, in Agyeman’s words, is a key player in energy creation: “Magnesium helps convert food into energy and is needed for the production of ATP,” she explains. (Remember, ATP is the fundamental unit of energy within cells.)
So, it makes sense that without ample amounts of magnesium in your body, you’re more likely to feel drained. After all, your body doesn’t have enough of what it needs to make the compound that powers your cells.
The good news? Magnesium can be found in a variety of foods, including dairy products, legumes, seeds, whole grains, and leafy vegetables. The not-so-good news? It’s estimated that the standard U.S. diet contains only about 50% of the RDA for magnesium, which is 400-420 milligrams for men and 310-320 milligrams for women.
If you’re failing to meet your daily magnesium needs, supplementation could help; just make sure to opt for the right type of magnesium supplement (of which there are many). For example, Zhu calls out magnesium malate as best for boosting energy, while Ferguson says magnesium glycinate can help support healthy sleep (which, in turn, can also help with your energy levels).
