In This Article
Your body requires specific vitamins and minerals to work properly and keep you healthy. We commonly hear about the big ones like calcium, potassium, vitamin C, and vitamin D, but magnesium is just as essential for overall health—and it’s a mineral that few people get enough of in their diet.
Magnesium is a mineral necessary for physiological function and is naturally found in both plant and animal foods.
Magnesium is an alkaline earth metal with the atomic number of 12 and is represented in the periodic table as Mg.
Magnesium is a vital electrolyte that maintains proper neuron and muscle function, including involuntary muscles like the heart. It may help in the reduction of blood pressure.
The mineral is also required for bone growth and strength, a steady heart rhythm, normal blood pressure, and the proper functioning of the nervous and digestive systems.
Where Does It Come From?
Magnesium is a mineral that is found in supernovas and is transmitted to the earth after they explode. For the most part, this vital mineral can be found in the magnesium rich foods and beverages we consume.
To ensure that you obtain enough magnesium in your diet, many nutritional experts recommend eating high-fiber foods. The mineral can be present in hard water, some tobacco products, and even chocolate, in addition to high-fiber diets.
The typical amount of magnesium in your body is thought to be 25 grams, and it is not uncommon for adults to find that they are not getting enough magnesium in their diets.
Food Rich in Magnesium
Not everyone will need a supplement, and it may be best to start by increasing your magnesium intake through your food. Foods high in magnesium, after all, provide additional nutrients, including fiber, vitamins, and minerals.
Magnesium-Rich Foods include
- Bran cereal
- Dark chocolate
- Kidney beans
- Peanuts and peanut butter
- Soy milk
Health Benefits of Magnesium?
Magnesium may have several health benefits, but it’s essential to remember that the mineral is still being researched.
1. It has the potential to strengthen bones and protect them from osteoporosis.
In both men and women, several studies have found a link between bone mineral density and magnesium intake. This is due to magnesium’s participation in bone production as a result of its influence on bone turnover and its role in vitamin D potentiation. 
2. May aid in the treatment of depression and anxiety.
3. Has the potential to reduce blood pressure
4. May help with headaches and migraines.
5. May improve sleep
6. May ease premenstrual syndrome (PMS)
The pressures of cyclical worry, stress, bloating, and mood swings, as well as menstrual migraine, have a substantial influence on the quality of life for many women of reproductive age. Magnesium, alone or in conjunction with vitamin B6, has been shown in various studies to help ease some of these symptoms. 
7. Cardiovascular health
Magnesium is required by the body to keep muscles, especially the heart, healthy. Magnesium has been discovered to play a vital function in heart health.
Other Magnesium Benefits
Magnesium is also showing promise in the treatment of high blood pressure in pregnant women and in lowering the risk of eclampsia. Magnesium should only be used for any health problem during pregnancy under the supervision of a health care provider.
It is also thought to help alleviate some of the symptoms of cerebral palsy and improve hearing loss and strengthen weak bones.
There are various health conditions that the mineral may help to treat and relieve, but it should only be used with your doctor’s approval.
While many people do not get enough magnesium, symptoms of deficiency are uncommon in healthy persons. Hypomagnesemia is the medical term for magnesium deficiency.
Excessive alcohol use, a side effect of certain drugs, and certain health disorders, such as gastrointestinal disorders and diabetes, can cause magnesium deficiency. In older persons, deficiency is more common.
Magnesium deficiency causes the following symptoms:
- a loss of appetite
- fatigue or weakness
- nausea or vomiting
Muscle cramps, seizures, tingling, personality changes, numbness, spasms, and heart rhythm changes are signs of advanced magnesium deficiency.
Magnesium deficiency has been linked to several health issues, including type 2 diabetes, migraine, Alzheimer’s disease, and cardiovascular disease.
Side Effects of Magnesium
In most situations, these magnesium side effects will only last a short time, but if the symptoms persist, a health care provider should be consulted.
Women who are pregnant or nursing should also consult with a health care professional.
Recommended Dosage and Timing for Magnesium
The health condition determines the recommended dose and time for the mineral intake. In most cases, a treatment consisting of 3 grams of magnesium every six hours for a total of four doses is sufficient to alleviate any mineral deficiency.
The Recommended Dose for Women
- 360 mg/day for ages 14 – 18
- 310 mg/day for ages 19 – 30
- 320 mg/day for ages 31 and older
The Recommended Dose for Men
- 410 mg/day for ages 14 – 18
- 400 mg/day for ages 19 – 30
- 420 mg/day for ages 31 and older
The Recommended Dose for Infants
- 30 mg/day for up to 6 months old
- 75 mg/day for 6 – 12 months
The Recommended Dose for Children
- 80 mg/day for ages 1 – 3
- 130 mg/day for ages 4 – 8
- 240 mg/day for ages 9 – 13
Use of Magnesium in Supplements
This mineral is commonly used in supplements and injections, although it can also be found in ingredients with other compounds.
Magnesium and malic acid are thought to help with fibromyalgia pain relief, and when the mineral is mixed as chloride and an oxide, it can lower excessive cholesterol levels.
Many women also take magnesium and calcium supplements to help rebuild their bones, which have become brittle due to osteoporosis.
If you’re taking antibiotics, you shouldn’t take the natural mineral supplement, and you shouldn’t take it as a treatment for high blood pressure.
Magnesium should also be avoided if you’re doing muscular relaxation therapy.
A health care provider should be consulted to ensure that taking magnesium is safe for you. This will help you avoid any potentially dangerous interactions.
Q: Why is Magnesium Important?
A: Magnesium is required for a variety of bodily functions, including muscle and neuron function and energy production.
Q: Do I Need a Magnesium Supplement?
A: You may not require a supplement and can improve your intake by making dietary changes.
If you’re experiencing symptoms that could indicate a magnesium deficiency, such as regular headaches, muscle cramps at night or during activity, lethargy, or constipation, a magnesium supplement could help. Consult a healthcare expert to determine what is best for you.
Q: Why Do I Need Magnesium?
A: This mineral is found in enzymes, which are responsible for over 300 processes in the body. It supports the immune system by regulating blood pressure, calcium, blood glucose levels, and nerve conduction and muscle contraction. It’s also a crucial component of your teeth and bones.
Q: What Are the Symptoms of Low Magnesium?
A: In the absence of certain medical conditions, hypomagnesemia (low magnesium in the blood) is highly unusual. Reduced appetite, vomiting, exhaustion, nausea, and weakness are some of the mild symptoms. 
Q: How Do I Get Magnesium Supplements?
A: Magnesium supplements can be purchased online, but it’s ideal to get any vitamin or mineral through food because nutrients work better when combined with others.
To achieve daily magnesium requirements, it is better to focus on a healthy, balanced diet and supplement when needed, but only under medical supervision.
The mineral is necessary for bone growth and strength and the efficient functioning of the nervous and digestive systems.
Adults frequently experience magnesium deficits due to the huge quantity of magnesium stored in the body. Even consuming high-fiber foods isn’t always enough to keep magnesium levels in check.
Magnesium supplements are generally considered safe and can aid in the treatment and prevention of several ailments. Although this mineral is required for optimal bodily function, it should not be taken without the advice of a health care practitioner.
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