Healthy Foods and Vitamins

What is Magnesium


Minerals play an important role in the human body. They help convert food into energy. They are also important for building and maintaining strong teeth and bones, in addition to their role in controlling the amounts of fluids inside and outside cells.

What is magnesium

Minerals have been classified as micronutrients. ); It has been divided into two main categories: trace minerals, which the body needs in small quantities, and includes iron , selenium, zinc, iodine, chromium, manganese, copper, fluoride, and molybdenum.

The other category is the major minerals (in English: Major minerals), which the body needs in large quantities, and includes sodium , sulfur, potassium, chloride, phosphorus, magnesium, and calcium.


Magnesium is naturally available in many types of food, and may be available in the form of nutritional supplements.

It is stored in the body’s tissues, and it ranks fourth among the most abundant minerals in the human body. The quantities present in the body are estimated at 25 grams, noting that approximately 50-60% of it is stored in the skeleton, while the rest is distributed among the muscles , soft tissues, and fluids, and it is considered an important element involved in the interactions of more than 300 enzymes in the body. Metabolic processes, synthesis of fatty acids and proteins , and transmission of nerve messages.

Benefits of Magnesium

Magnesium provides many health benefits to the body, including: Promoting bone health: It has been found that adequate intake of magnesium reduces the risk of osteoporosis in women after menopause, enhances bone building, and increases bone density.

  • It helps deposit calcium in the bones, and also contributes to activating vitamin D in the kidneys.
  • Contributing to calcium metabolism: A magnesium deficiency may have a negative impact on the body if its calcium intake increases, which increases the risk of kidney stones.
  • Maintaining heart muscle health: One study found that people who consume a higher percentage of magnesium are less likely to develop coronary artery calcification by 58%, and calcification of the abdominal artery by 34%, and magnesium contributes to the treatment of heart failure And cardiac arrhythmia, and consuming it adequately reduces the risk of high blood pressure and improves body fat.
  • Alleviating the symptoms of premenstrual syndrome, such as bloating, insomnia, and leg swelling, if you take magnesium along with sources of vitamin B6.
  • Contributing to the secretion of the hormone insulin: Magnesium plays an important role in transporting glucose through the bloodstream and secreting the hormone insulin, which helps regulate blood sugar levels.
  • Alleviating cases of constipation: Magnesium has a laxative effect on the intestines when taken orally.
  • Reducing the symptoms associated with heartburn: especially if it is taken orally. Many types of it can be used, but magnesium hydroxide is considered the fastest-acting.

Magnesium Sources

Magnesium is available in many foods, and its most important sources are:

  • Dark leafy vegetables , the most important of which is spinach.
  • ┬áDark chocolate, which contains 70-85% cocoa.
  • Quinoa.
  • Black beans, peas.
  • Almonds, walnuts , and cashews.
  • Soy milk, cow’s milk.
  • Peanut butter.
  • Sesame seeds.
  • pumpkin seeds.
  • Avocado.
  • salmon.
  • Sunflower seeds.
  • oatmeal.
  • Cauliflower.
  • Shrimp.
  • Brown rice.
  • the banana .

Side Effects of Magnesium

Magnesium is considered safe when taken in an amount not exceeding 350 milligrams orally, or through a prescription.

It is also considered safe for pregnant and breastfeeding women if it is taken in a manner not exceeding the previously mentioned dose, and through intravenous injection.

However, excessive doses of it may It causes hypermagnesemia when taking nutritional supplements or some types of medications, and it may cause some side effects, including the following:

Magnesium Deficiency

There are several reasons that lead to magnesium deficiency (Hypomagnesemia). This may be due to not consuming sufficient quantities of it, or due to problems in its absorption.

Magnesium levels in the body can be known through a blood test and consulting a doctor. The elderly are considered the most vulnerable people.

Thus, due to low absorption, and this may occur when a person suffers from disorders in the digestive system, or due to the use of some medications, and it may lead to the appearance of some symptoms, including loss of appetite, vomiting, nausea , and fatigue, and it can also cause muscle spasms, Or seizures, or numbness in the limbs.

Related :

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button