Magnesium is the essential nutrient that helps the body produce hormones and neurotransmitters. It acts as a cofactor in more than 300 enzyme reactions, many of which support energy production, protein synthesis, nerve signaling, and muscle function.
Magnesium helps regulate calcium and potassium movement across cell membranes, allowing nerve cells to communicate properly. It is also involved in neurotransmitter release and in the activity of hormone-related systems, including parathyroid hormone production and receptor signaling.
Good dietary sources include leafy green vegetables, nuts, seeds, beans, whole grains, and some seafood. The mineral is abundant in plant foods because magnesium sits at the center of the chlorophyll molecule. A common mix-up is assuming that magnesium directly creates every hormone or neurotransmitter; more precisely, it supports the enzymes and signaling processes required to make and release them.
Adults generally need roughly 310–420 milligrams per day, depending on age and sex. Severe deficiency is uncommon in healthy people but can affect muscles, nerves, and heart rhythm.