Magnesium is involved in hundreds of biochemical reactions in the body, maintaining many vital functions. In addition to consuming magnesium-rich foods, some nutrients can also support the absorption process of this mineral.

Vitamin D

According to Very Well Health, when the body has sufficient vitamin D, the intestines absorb magnesium from food efficiently, thereby maintaining muscle, nerve, and cardiovascular function. Conversely, magnesium also helps vitamin D exert its effects in the body. Therefore, a deficiency in one of these two nutrients reduces the effectiveness of the other. Everyone should maintain a diverse diet and get adequate sun exposure to ensure the body receives enough nutrition.

Vitamin B6

Vitamin B6 can improve magnesium absorption and help transport this mineral into cells, where it participates in energy production, muscle contraction and relaxation, and nerve signal transmission. To supplement vitamin B6, increase intake of foods such as fish, poultry, bananas, potatoes, beans, and whole grains.

Soluble Fiber

Soluble fiber serves as food for beneficial gut bacteria, contributing to a healthy digestive system. A well-functioning gut helps the body absorb and utilize nutrients from food more effectively, including magnesium. Therefore, in addition to consuming magnesium-rich foods, everyone should increase fiber intake from green vegetables and fruits to support gut health, according to WebMD.

Consuming yogurt provides beneficial bacteria for the gut, aiding magnesium absorption. Illustration: Bui Thuy

Protein

Protein and magnesium are both involved in many important bodily processes, including maintaining muscle mass and energy metabolism. Therefore, in addition to consuming magnesium-rich foods, everyone should ensure adequate protein intake from meat, fish, eggs, dairy, beans, and nuts to support overall health.

To ensure sufficient magnesium intake, everyone should maintain a diverse, balanced diet. This mineral is abundant in dark leafy greens, avocados, bananas, nuts, and certain fish. When preparing food, prioritize steaming or quick boiling, and avoid overcooking, as magnesium can dissolve into the water. It is advisable to limit alcohol, sugary drinks, and ultra-processed foods.

Individuals showing signs of magnesium deficiency or belonging to high-risk groups, such as those with digestive diseases, diabetes, or the elderly, should consult a doctor before supplementing.

Le Nguyen (compiled)