Magnesium is an abundant mineral in the human body and serves over 300 roles within our system.
This precious mineral contributes strongly to protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation.
Unfortunately thanks to processed food and industrialised agriculture, the amount of magnesium found naturally occurring in our food is diminishing fast.
The most common sources of magnesium is in green leafy vegetables, beans, some fish and nuts.
Unfortunately it has been estimated that in most diets, we are only obtaining about 10 % of our daily needs of magnesium and we therefore need to ideally supplement to make up the short fall for basic healthy cellular function.
Magnesium chloride is the most effective form of magnesium for the body and is therefore the best source for humans to supplement with.
This mineral used to be highly available in our water ways, however, with rising levels of pollution in the Earth’s soil and water ,the availability of many mineral oils is threatened.
Heavy metals such as mercury and lead are among these poisonous components of town water and contaminate our natural magnesium chloride sources.
The chloride component is vigilant detoxifier and also aids in digestion of carbohydrates and proteins in the gut via its role in the production of hydrochloric acid.
Another common source of magnesium is epson salts (this is magnesium sulfate), however this form is not readily absorbed by the body, therefore more is required and its best used in a bath for extracellular benefits such as muscle recovery and relaxation.
Magnesium also comes in an oxide or carbonate form, however it is more difficult to absorb them as we need to produce more stomach acid (HCL), which is most individuals is already challenged.
The recommended daily intake for magnesium is below:
Table 1: Recommended Dietary Allowances (RDAs) for Magnesium 
Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg* 30 mg*
7–12 months 75 mg* 75 mg*
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 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg
*Adequate Intake (AI)
If you are exercising it is recommended to add more, anywhere up to a 1000mg per day.
Once the body has absorbed the maximum amount of magnesium, you will experience a small amount of diarrhoea. This is not a dangerous side affect, it is simply your body’s way to telling you to have just a touch less and this will be your ideal amount