Magnesium is an element found on the periodic table. It is one of the most abundant elements found on the periodic table. Magnesium is involved in many bodily reactions and functions. This highly functional element is stored in muscles, bone and soft tissues.

Magnesium benefits our bodies in many different ways. It is involved in regulating blood pressure, regulating muscle and nerve function, forming protein, producing and regulating DNA, and healthy brain development. Magnesium plays a significant role in our overall health. It benefits our physical, emotional and mental health.

Here are a few health benefits of magnesium:

  • Diabetes

Magnesium benefits people who have type 2 diabetes. The more sugar is taken on a daily basis, the higher the risk of contracting type 2 diabetes. Therefore, the link between magnesium and diabetes is that magnesium regulates glucose control and insulin production.

  • Lower blood pressure

Blood pressure is regulated partly by magnesium. Magnesium lowers blood pressure by signalling the blood vessels to relax. Using magnesium is highly functional for individuals who suffer from hypertension.

  • Anti-Inflammatory benefits

Inflammation is the foundation of many diseases. When you increase your intake of magnesium, you reduce inflammation within your entire body.

  • Healthy Bones 

The formation of bones is a product of calcium, and vitamin D. Magnesium regulates calcium and vitamin D levels within the body. Furthermore, magnesium generates higher bone density reducing the risk of osteoporosis in females.

  • Prevent Migraines

Migraines are a result of vasoconstriction of blood vessels in the brain. Magnesium works in the nervous system and reduces vasoconstriction, which prevents or reduces migraines.

  • Cardiovascular health

Magnesium benefits the body as it regulates muscles throughout the body. This includes one of the most vital organs, the heart. It helps the heart maintain a healthy heartbeat. Magnesium and calcium work together to contract and relax the heart muscles, resulting in a functional heartbeat. In addition, magnesium plays a role in the sodium-potassium pump, which creates electrical impulses throughout the heart, aiding in the heart's functionality on an everyday basis.

  • PMS symptoms

 Magnesium helps in balancing the hormones within the body. Regarding female menstruation, magnesium reduces period pain as it relaxes the smooth muscles of the uterus and reduces prostaglandin release. Furthermore, magnesium calms the nervous system, which reduces the hormones released during PMS. Magnesium lessens mood changes, breast swelling and bloating experienced before and during the menstrual cycle on a happier note.

  • Anxiety and Depression

Depression and anxiety are mental illnesses that are linked to everyday stress. Stress results from a release of cortisol from your Nervous System; magnesium helps keep the body calmer. Individuals who struggle with anxiety and depression usually have sleeping problems, magnesium aids in promoting longer hours of sleep at night.

  • Boosts physical performance

 It has been discovered that an individual needs 10-20 per cent more magnesium in their diet during exercise. The magnesium benefits active individuals as it allows the blood to flow to the muscles at a higher rate. This gets rid of lactate that usually builds up during a workout.


As seen above, magnesium has many benefits that aid the overall well-being of your health.  A deficiency of magnesium in your body could be the cause of many illnesses and diseases. Hypomagnesemia may result in muscle spasms, muscle cramps, osteoporosis, high blood pressure, irregular heartbeat and gastrointestinal disorders. Magnesium is the underlying cause of many diseases; therefore, you will decrease your chances of being infected with various illnesses by ensuring you consume magnesium daily.

Magnesium is an essential requirement needed in every person's diet. It is vital to know how much magnesium your body needs and which foods have high amounts of magnesium in them.

The overall intake of magnesium daily for men and women:




1-3     years

80   mg

80   mg

4-8     years

130 mg

130 mg

9-13   years

240 mg

240 mg

14-18 years

410 mg

360 mg

19-30 years

400 mg

310 mg

31-50 years

420 mg

320 mg

51 +   years

420 mg

320 mg


The magnesium intake needed by males and females differs slightly as the male and female bodies have few different bodily functions. It is essential to be aware of the type of foods that contain high levels of magnesium. Magnesium can be sourced from:

  • Spinach
  • Brown rice
  • Soy milk
  • Low-fat yoghurt
  • Peanut butter
  • Black beans and Edamame beans
  • Avocado
  • Potatoe with skin
  • Whole wheat bread
  • Chicken breasts
  • Apples and bananas
  • Salmon
  • Broccoli
  • Carrots
  • Nuts: Almonds, roasted cashews, peanuts
  • Dark Chocolate
  • Tofu
  • Seeds

Adding these foods into your daily diet will give your body access to a regular amount of magnesium daily. If you are not keen on any of the foods listed above, the alternative is to buy magnesium supplements. The best recommended supplement is Viridian Hi-Potency Magnesium 300mg capsules. Viridian Hi-Potency capsules are vegetarian capsules that help with the function of the nervous system, maintain healthy bones and teeth, and reduce tiredness.


 Magnesium is involved in over 300 bodily reactions; therefore, being intentional about the nutrients you take every day aids in the optimal functionalization of your body. Many people are not aware of how important it is to ensure that they have a specific amount of magnesium daily. Be sure to eat foods with high levels of magnesium or take a magnesium supplement once a day.