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Magnesium is involved in a number of crucial bodily functions, from the creation of bone to the beating of the heart and the balance of sugar in the bloodstream. It plays a role in a number of cellular processes, including the formation of bone, proteins, cells, and fatty acids. In addition, magnesium stimulates activity of B vitamins, assists in clotting of blood, relaxes the muscles, aids in metabolism of carbohydrates and minerals, helps the body maintain a regular heart rhythm, and plays a central role in the formation of ATP (adenosine triphosphate), the fuel on which the body runs.

Good Food Sources: Nuts, whole grains, wheat bran, dark green vegetables, brown rice, garlic, apples, bananas, apricots, beans, dairy products, meat, fish, oysters, and scallops.

Signs of Deficiency: Signs of magnesium deficiency include fatigue, muscle weakness, twitching, nervousness, depression, abnormal heart rhythm, and loss of appetite. People who are most likely to be magnesium deficient are those who take laxatives or potassium-depleting drugs, as well as people with diabetes, heart failure, or an alcohol abuse problem.

Uses of Magnesium: Magnesium is used to treat angina , anxiety , chronic fatigue syndrome , constipation , diabetes , fibromyalgia , glaucoma , heart attack and cardiovascular disease , insomnia , migraine headache , Parkinson’s disease , and premenstrual syndrome .

Dosage Information: The adult RDA is 325 milligrams for adults and 450 milligrams for pregnant and breast-feeding women. Because magnesium can compete with other minerals for absorption, it is best to get your magnesium in a multivitamin–mineral supplement and to take it with a calcium supplement. (A 2:1 ratio of calcium to magnesium is recommended by most physicians.) Magnesium sulfate, magnesium gluconate, and a magnesium-protein complex are available for oral use. Dolomite, a magnesium and calcium carbonate complex mined from the ground, is not recommended as a source of magnesium because of the possible risk of lead contamination.


Possible Side Effects: Excessive magnesium, which can mean as little as 350 to 500 milligrams for some people, can cause diarrhea. People who have kidney disease should avoid magnesium supplements.

Possible Interactions: Magnesium works closely with calcium and with vitamins B6 and should be taken with these nutrients to maintain appropriate nutrient balance. Magnesium can also interact with muscle relaxants, diuretics, ulcer medications, and anticoagulant drugs. Do not take magnesium supplements if you suffer from kidney disorders, unless recommended by a physician