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Magnesium: Your Go-To for Immunity and Wellness

Almonds supply 20% (76mg) of your recommended daily dose of magnesium in just one 1 oz. handful, making them an excellent source of a magnesium to help support immunity.

When it comes to essential vitamins and nutrients, magnesium is one that should be front-and-center for everyone. It’s not a nutrient our body makes on its own, so it’s important we find ways to incorporate this nutrient into our diets. Almonds supply 20% (76mg) of your recommended daily dose of this important nutrient in just one  serving (28 gms), making them an excellent source of a magnesium to help support immunity.

The Magic in Magnesium

Magnesium is needed for more than 300 biochemical reactions in the body1 and can:

  • Help maintain normal nerve and muscle function
  • Support a healthy immune system
  • Maintain a steady heartbeat
  • Help bones remain strong
  • Keep blood sugar and blood pressure levels steady
  • Aid in the production of protein, energy, bones, and DNA in the body
  • Support the processes that affect oxygen uptake and electrolyte balance

Studies conducted in homogeneous, middle-aged Caucasian population also suggest magnesium may help in preventing diabetes2. Magnesium intake may be particularly beneficial in offsetting risk of developing diabetes among those at high risk. Magnesium's long-term associations with non-steady-state (dynamic) measures deserve further research. It may also help with quality sleep and reduce depression, but more studies are needed to support these claims.

Magnesium for Athletes

When fueling up for fitness, magnesium can help ensure athletes perform at their best and avoid cramping due to overuse of their muscles.

Research shows that athlete needs for magnesium may be greater than the average person and that athletes competing in strenuous exercise may require 10% to 20% additional magnesium3. The nutrient  keeps them feeling great so they can power through tough exercises.

Wellness from the Inside Out

Almonds are a no-brainer when it comes to healthy snacking. They are an excellent source of vitamins and nutrients like magnesium, vitamin E, manganese, and riboflavin. Almonds also contain 6g of plant protein and 4g of fiber, and 13g of unsaturated fat and only 1g of saturated fat to keep our bodies in tiptop condition to support our day-to-day. 

Almonds have many of the daily vitamins we need to stay well and one handful is a great start to overall health and wellness. Learn more about how almonds can be Your Friend in Wellness here.

1. MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US); [updated 2020 Jun 24]. Magnesium in diet; [Reviewed 2021 Mar 11; Cited 2022 May 24]; Available from:

2. Hruby A, Meigs JB, O’Donnell CJ, Jacques PF, McKeown NM. Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and progression from prediabetes in middle-aged Americans. Diabetes Care 2014 Feb;37(2):419-27. doi: 10.2337/dc13-1397.

3. 1. Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnesium Research. 2006;19(3):180-189