Magnesium is present in the chlorophyll of all green plants. The main sources are unrefined cereals, figs, lemons, grapefruit, apples, leafy green vegetables, peanuts, and wholemeal bread. Magnesium is stored throughout the body and is required for the formation of enzymes that release energy from food.

Magnesium is essential for life, as it plays a major role in the metabolism of glucose. It is also used in the production of cellular energy and to create protein. Magnesium is vital for the nervous system, muscle contraction, and for the formation of healthy bones and teeth, it also helps to protect against cardiovascular disease and lowers high blood pressure. Because magnesium is involved in hundreds of enzyme reactions, a deficiency can adversely affect the immune system. The ability of immune cells to adhere to other substances requires magnesium. Some studies have suggested that magnesium may be useful in preventing type II diabetes and its complications, minimizing the severity of asthma attacks, and alleviating the symptoms of PMS. Magnesium supplementation is important for people taking diuretics and digitalis. Heavy drinkers and those concerned about osteoporosis may also benefit from taking supplements of the mineral.

Apathy, depression, apprehensiveness, confusion, disorientation, vertigo (at condition in which the room seems to spin), muscular weakness and twitching, over-excitability of the nervous system which may lead to muscle spasms or cramps, insomnia, jumpiness, sensitivity to noise, irritability, poor memory, tremors or convulsions.

The RDA of magnesium is 400 mg a day for men aged 19 to 30, 420mg a day for men aged 31 to 70. For women, the RDA is 310mg a day for those aged 19 to 30, and 320mg for those aged 31 to 70. The European RDA is 300mg.

Supplementary magnesium is usually only necessary on medical advice. The maximum safe level is 400mg.

People with kidney disease or heart disease should consult their doctor before taking supplementary magnesium.

SOLUBILITY: Insoluble in water