What is magnesium? Magnesium is a mineral that is naturally found in all living organisms.

This mineral is one of the most present minerals in our bodies and most of it is located in the bones. The other part is found in the cells of the organs and the soft tissue.

Magnesium benefits

The body uses magnesium to keep the bones strong, keep the blood pressure normal, maintain the function of the nerves, regulate the blood sugar levels, support the immune system and keep the rhythm of the heart normal. It is also involved in protein synthesis and energy metabolism. Lately, there has been a huge interest in how this mineral positively influences disorders like diabetes, cardiovascular disease and hypertension.

Natural sources of magnesium

• Green vegetables: Magnesium can be found in the central part of the chlorophyll molecule, which gives the green color of the vegetables. Therefore, spinach is an excellent vegetable choice.

• Whole grains: Whole grains are an excellent source of magnesium. Two times more magnesium can be found in whole wheat bread than in white bread.

Recommended daily dose according to age and gender

• 1-3 year olds: 80 mg. for both genders
• 4-8 year olds: 130 mg, for both genders
• 9-13 year olds: 240 mg. for both genders
• 14-18 year olds: 410 mg. males and 360 mg. females
• 19-30 year olds: 500 mg. males and 310 mg. females
• 31+: 420 mg. males and 320 mg. females


Every person must take the right amount of magnesium. Your doctor will prescribe you magnesium supplements if you are deficient in this mineral. Take the prescribed doses and avoid antacids and laxatives that contain magnesium. Magnesium deficiency, as well as too much magnesium, can lead to irregular heartbeats, nausea, low blood pressure, diarrhea, difficulty breathing and appetite loss.