Magnesium is available naturally in many types of food, and it may be available in the form of food supplements, and it is stored in the tissues of the body, and it occupies the fourth rank among the most abundant minerals in the human body. The quantities of it in the body are estimated at 25 grams, knowing that approximately 50-60% of it is stored in the skeletal system, while the rest is distributed between muscles, soft tissues, and fluids, and it is considered an important element that enters into the interactions of more than 300 enzymes in the body, metabolic processes, the synthesis of fatty acids, proteins, and the transmission of nerve messages.

magnesium mineral

Benefits of magnesium

Magnesium provides many health benefits to the body including: 


  • Promoting bone health: It was found that adequate magnesium intake reduces the risk of osteoporosis in postmenopausal women, promotes bone building, and increases its density. It helps to deposit calcium in the bones, and also contributes to the activation of vitamin D in the kidneys.
  • Contribute to the metabolism of calcium: As the lack of magnesium may reflect negatively on the body in the event of an increase in its intake of calcium, which increases the risk of developing kidney stones.
  • Maintaining the health of the heart muscle: 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 heart arrhythmias, and adequate intake reduces the risk of high blood pressure, and improves body fat.
  • Reducing the symptoms of premenstrual syndrome: Such as bloating, insomnia, and leg swelling, in the event that magnesium is taken along with sources of vitamin B6.
  • Contribute 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.
  • Reducing constipation: As magnesium has a laxative effect for the intestines, when it is taken orally.
  • Reducing symptoms associated with heartburn: Especially if it is taken orally, and many types of it can be used, except magnesium hydroxide is the fastest acting.

Sources of magnesium

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


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

Side effects of magnesium

Magnesium is considered safe when taking an amount not exceeding 350 milligrams orally, or through a prescription, and it is also considered safe for pregnant and lactating women if it is taken in a manner that does not exceed the previously mentioned dose, and by injecting it intravenously, but the doses Excess of it may cause hypermagnesemia, when taking nutritional supplements, or some types of medicines, and it may cause some side effects, including:  Irregular heartbeat. Reduction of Blood pressure. trance. Poor breathing Increased risk of bleeding or bruising among people with bleeding disorders.