Magnesium

Magnesium is an essential mineral and plays a vital role in our body. Magnesium is mainly found in grains, nuts, beans, and green vegetables. Since chlorophyll (leaf green) has a magnesium atom at its core, the rule is: the deeper the green colour, the more magnesium the vegetable contains. There are different types of magnesium such as magnesium citrate, magnesium malate, and magnesium taurate. Each type of magnesium has a different absorbability and function. Magnesium is often combined with calcium. Calcium needs magnesium to be absorbed into the body and to function effectively.

Magnesium is involved in several important processes in the body, including:

• Magnesium is beneficial for the muscles, the skeleton, and is important for maintaining strong teeth

• Magnesium contributes to learning ability, memory, and concentration levels

• Magnesium helps release energy from food and is beneficial in cases of fatigue

• Magnesium plays a role in the cell division process

• Magnesium helps in protein building

• Magnesium is important for the nervous system

According to the Health Council, the recommended daily allowance (RDA) for magnesium is 300–350 milligrams for men and 250–300 milligrams for women. This RDA is the absolute minimum we need to consume to avoid a deficiency. Under certain conditions, the body's requirement may be higher, such as during pregnancy, sports, illness, or stress. The safe upper limit is 400 milligrams of magnesium from dietary supplements. For most magnesium supplements, one to two tablets per day is sufficient.