Magnesium is an essential nutrient for the body, since it regulates the function of the muscles and nervous system, among hundreds of other mechanisms in which it is present as a cofactor.

Magnesium can be found naturally in foods such as legumes, nuts, seeds, whole grains, and vegetables with green leaves. However, foods and medications that are diuretics can increase or reduce the loss of magnesium through the urine.

As for absorption, the small intestine is responsible for absorbing the greatest amount of magnesium, since it absorbs approximately 80-90% of the total magnesium in the body. However, this does not mean that a large amount of magnesium is absorbed since there are reports that ensure that between 24 – 76% of total magnesium is absorbed in the body.

Some signs of magnesium deficiency may be:

• General Signs: Anxiety, Weakness, Agitation, Headaches, Irritability.
• Muscular Signs: Muscle Spasms, Cramps, Backache, Neckache.
• Nervousness, Migrain, Dizziness.

Furthermore, a man needs between 400-420 miligrams of magnesium per day, while women need about 310-3210 mg per day.  Supplementation if needed, according to experts, should vary between 4-6 mg per kilogram of weight per day.

Gröber, U., Schmidt, J., Kisters, K. 2015. Magnesium in Prevention and Therapy. Journal of nutrients.