Health Benefits of Magnesium

by Toluwani Oyesola April 28, 2025

Magnesium is the fourth most abundant mineral in the human body and plays several roles in the health of the brain and entire body. It is found naturally in the earth, sea, plants, animals and even humans.

Sources of Magnesium

Magnesium can be naturally found in foods such as:

Plants:

Nuts (Almonds, Cashews, Peanuts, and Brazil nuts),

Leafy Green Vegetables (Kale, Spinach, Collard Greens, Turnip greens and Mustard greens),

Legumes (lentils, beans, chickpeas, peas and soybeans),

Seeds (flax, pumpkin and chia),

Whole Grains (Wheat, oats and barley), Avocados, Bananas.

Animals:

Milk Products (Soy milk),

Fish (Salmon, Halibut and Mackerel).

Recommended Intake

The daily recommended intake for magnesium is:

Children (0 to 3 years) 30 – 80 micrograms.

Children (4 to 13 years): 130 – 240 micrograms.

Males (14 to 50 years): 400 – 420 micrograms.

Females (14 to 50 years): 310 – 360 micrograms.

Males (51 years and above): 420 micrograms.

Females (51 years and above): 320 micrograms.

*Pregnant Women: 350 – 360 micrograms.

Benefits of Magnesium

It can help to convert food into energy for the body.

It helps to create new proteins from amino acids.

It contributes to gene maintenance by creating and repairing DNA and RNA.

It plays a part in the contraction and relaxation of muscles.

It may help to increase performance during exercise.

It helps to regulate neurotransmitters, which sends messages throughout the brain and nervous system.

It can help to aid digestion and prevent constipation.

It assists insulin with keeping the blood sugar levels under control.

In people with high blood pressure, it can help to lower the systolic and diastolic blood pressure.

It has anti-inflammatory benefits.

It can help to prevent migraines.

It can help with PMS symptoms.

It helps to maintain a healthy heart and aids the electric conduction of the heart.

Anti-Depressant: As a result of its role in the brain and mood, it may help to reduce and prevent symptom of depression.

Results of Toxicity

Although rare due to the kidney helping to get rid of excess magnesium, having high levels of magnesium in the body can lead to a condition known as hypermagnesemia.

Hypermagnesemia can result in:

Nausea and vomiting

Weakness in the muscles

Abnormal electrical conduction in the heart

Low blood pressure

Distress in the respiratory system and even

Cardiac arrest.

Intravenous (IV) calcium gluconate may be prescribed by a doctor to help reverse the effects of excess magnesium in the body.

Signs of Deficiency

Deficiency in magnesium is also known as hypomagnesemia. Often times, no symptoms are observed until it reaches a critical level which makes it somewhat difficult to discover if you have hypomagnesemia.

Here are some of the symptom’s hypomagnesemia:

Persistent Twitches, tremors and cramp in the muscles, which can overtime lead to seizures or convulsions.

Mental health disorders such as apathy or depression. Really low levels can leas to delirium and coma.

Osteoporosis (Weak bones and an increased risk of bone fractures).

Persistent fatigue.

High blood pressure and increased risk of developing heart disease.

Causes of Magnesium Deficiency

Hypomagnesemia can be caused by:

Lack of adequate amount of magnesium in a person’s diet.

Loss of magnesium from the body

Effects of Deficiency

Having hypomagnesemia can result in the:

Development of type 2 diabetes.

Poor absorption of nutrient.

Depression (mood swings).

Development of chronic diarrhoea, hungry bone syndrome and celiac disease.

Magnesium is a very important nutrient to the body as it plays a role in the bone, muscles and even blood. It is therefore necessary to make it a part of your diet.