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.

Yes, magnesium can be combined with other supplements. However, there are a few considerations to keep in mind when combining magnesium with other supplements:

1. Calcium: Magnesium and calcium often work together and are frequently taken together. Both play a role in bone and muscle health, but it is important to maintain the right balance. Too much of one can affect the absorption of the other.

2. Vitamin D: Vitamin D helps with the absorption of calcium and magnesium in the body. Many multivitamins and bone health supplements combine these three (calcium, magnesium, and vitamin D) for optimal effectiveness.

3. Zinc: Magnesium and zinc can be taken together, but it is important not to exceed the recommended daily amounts, as too much of one mineral can affect the absorption of the other.

4. Vitamin B6: Vitamin B6 can improve the absorption and function of magnesium in the body. They are often combined in supplements to maximise the benefits of magnesium.

5. Other minerals: Magnesium can also be combined with other minerals such as potassium, but it is important to consider the total intake of electrolytes to avoid imbalances.

When combining supplements, it is always a good idea to consult with a healthcare provider, especially if you have specific health concerns or are taking medications that may interfere with supplements. It can also be beneficial to spread the intake of supplements throughout the day to improve absorption and reduce potential stomach discomfort.

When there is a shortage of magnesium, various processes in the body may not function as well, leading to potential complaints. A magnesium deficiency is also known as hypomagnesaemia.

Magnesium is fundamental to hundreds of processes in the body and often works in conjunction with calcium. For instance, it plays a role in maintaining strong (heart) muscles and a good memory. It is also important for energy production, nerve functions, and the formation of bones and teeth. Additionally, there are health benefits for blood pressure, blood circulation, and the transmission of nerve impulses.

Symptoms of a magnesium deficiency

A lack of magnesium can lead to a variety of symptoms such as:

• Muscle cramps or muscle weakness
• Fatigue, listlessness
• Nausea