Eat This Nutrition Supplement to Stay Healthier for Ramadan

As Ramadan approaches, maintaining optimal health is crucial, especially when fasting for long hours. One often overlooked but essential nutrient is magnesium, which plays a vital role in supporting overall health, particularly in blood sugar management and neuro-psychological balance.

The Importance of Magnesium

Magnesium is involved in over 300 biochemical reactions in the body, including the regulation of muscle and nerve function, blood sugar levels, and blood pressure. Despite its significance, it often doesn’t receive the same attention as other vitamins and minerals.

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According to the US National Institutes of Health (NIH), magnesium is abundant in our body and is naturally found in many foods. Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, emphasized magnesium’s role in blood sugar regulation.

“Magnesium helps with the action of insulin, the hormone that controls blood sugar levels,” he told Prevention magazine. When magnesium levels are adequate, insulin can function more effectively, helping the body manage blood sugar better.

Magnesium’s Role in Stress Management and Mood

Stress can deplete magnesium levels, reducing its ability to perform other essential functions. Magnesium is also crucial in regulating stress hormones like cortisol, acting as a “natural chill pill” that helps maintain the body’s stress response.

In addition to its role in stress management, magnesium is integral in regulating brain function and mood. It aids in the release and use of neurotransmitters—chemicals in the brain that affect our emotions and mood, potentially reducing feelings of anxiety and stress.

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Supporting Bone Health and Blood Pressure

Magnesium also contributes to bone health by improving bone density and reducing fracture risk. “Magnesium is stored in bones and is an important part of bone health,” said Deborah Cohen, DCN, associate professor at Rutgers University School of Health Professions.

Furthermore, magnesium helps relax and widen blood vessels, improving blood flow and potentially lowering blood pressure. “It’s like making the highways wider so that traffic can move more smoothly,” said Keatley. A 2025 review suggested that magnesium could be beneficial in lowering blood pressure, particularly in those with high blood pressure and magnesium deficiency, though further research is needed.

Getting Enough Magnesium During Ramadan

While magnesium supplements can be beneficial, nutrition experts recommend getting this vital mineral from food first. Fortunately, many common foods are rich in magnesium, and incorporating them into your diet can help maintain healthy magnesium levels during Ramadan.

Some magnesium-rich foods include:

• Pumpkin seeds
• Chia seeds
• Almonds
• Spinach
• Cashews
• Peanuts
• Shredded wheat
• Soymilk
• Black beans
• Edamame
• Peanut butter
• Potato with skin
• Brown rice
• Plain yogurt

Adding more of these magnesium-rich foods to your diet can support your body during Ramadan, helping you manage blood sugar, stress, mood, and blood pressure more effectively.

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