Magnesium is an essential mineral that needs to be consumed in a relatively large quantity for our body to function properly.
An adult body contains approximately 25 g of magnesium, with around 60 % present in the bones and most of the rest in soft tissues.
Magnesium is involved in more than 300 essential metabolic reactions including:
Magnesium is required for the synthesis of DNA, RNA, and the antioxidant glutathione.
The metabolism of macronutrients to produce energy in mitochondria requires magnesium (1).
Magnesium helps improve bone formation and has been linked with higher bone density and lower risk of osteoporosis (2).
Recommended Daily Allowance for a 44-year-old male moderately active, weighting 70 kg and 175 cm tall is 420 mg (3).
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Magnesium deficiency can cause:
Too much magnesium from food does not seems to pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine (4).
However, high doses of magnesium from dietary supplements can cause diarrhea and nausea. According to the FNB (Food and Nutrition Board of the Institute of Medicine), the upper limit for magnesium represents intake from a supplements or medication and does not include intake from food and water.