This week, I want to take a look at magnesium, it is a mineral that is present in many foods and our body uses it for a lot of things, such as

• Protein synthesis
• Muscle and nerve function
• Blood glucose control
• Blood pressure regulation
• Energy production

On top of all of that, magnesium also plays a role in the active transport of calcium and potassium in our body.

The National Institute of Health (NIH) has reported the following recommended dietary allowances for magnesium –

Table 1: Recommended Dietary Allowances (RDAs) for Magnesium
Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	30 mg*	30 mg*
7–12 months	75 mg*	75 mg*
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg

*Adequate Intake (AI)

Now when it comes to our eating, magnesium is widely distributed pretty much everywhere in our diets. And can be found in things such as

• Spinach
• Legumes
• Nuts
• Seeds
• Foods containing dietary fiber provide magnesium.
• Some breakfast cereals and other fortified foods.
• Water: Tap, mineral, and bottled waters

In regards what are the health benefits to taking magnesium?  First of all, studies have shown that having more magnesium in your diet can lower the risk of some heart diseases or even a stroke.

Those at risk of Type 2 Diabetes if you take magnesium studies are shown that you are at lower risk of developing diabetes, as magnesium helps the body bread down and sugars which lowers the risk of becoming insulin resistant.  They are currently studying the effects of taking magnesium to control diabetes better.

Magnesium reduces the risk of osteoporosis; it works hand and hand with calcium.  Those with higher magnesium intake have a higher bone mineral density which reduces the risk of bone fractures and osteoporosis.

Finally, there are migraine headaches, sometimes people with low levels of magnesium can develop migraine headaches. By taking magnesium you can reduce the risk of migraine headaches.

However, you know with me, with the good comes the bad. Magnesium in high doses, can cause diarrhea, nausea, and abdominal cramping.  In extreme cases, with extreme dosages it can lead to irregular heartbeat and cardiac arrest.

Like anything please consult with a professional before taking anything on your own.