Although rarely mentioned, the benefits of magnesium are very important for our bodies

Although rarely mentioned, the benefits of magnesium are very important for our bodies

One of the important benefits of magnesium for the body is to form bone structure. This mineral is produced naturally by the body or can also be obtained from the food consumed. If the content in the body is too low, it is advisable to take this mineral in supplement form.

In addition to playing an important role in the growth and maintenance of bones, magnesium is also needed by various parts of the body. This compound is important for supporting the performance of nerves and muscles. Magnesium also helps neutralize stomach acid and facilitates stool in the intestines, thus helping the excretion process.

Various Functions of Magnesium for the Body

The amount of magnesium intake needed by the body depends on gender and age. Generally, adult men need about 400-420 mg of magnesium/day. Meanwhile, for adult women, magnesium needs that must be met every day ranges from 310-320 mg.

In the body, 60% of magnesium is stored in the bones. The rest is scattered in body fluids, muscles, soft tissues and blood.

The benefits of magnesium for the body are fairly diverse, here are some of them:

Relieves symptoms of heartburn

In people with heartburn, magnesium can help neutralize the acid in the stomach that causes pain and heartburn.

Treat constipation

Another benefit of magnesium for digestion is to help overcome constipation, because magnesium is able to make feces in the intestine easier to expel.

Reducing the risk of colon cancer

Research shows that consumption of foods containing magnesium can reduce the risk of colon cancer. In addition, the administration of magnesium is also important in preparing the intestines before undergoing certain medical treatments.

Lowering high blood pressure

In people with hypertension, studies show that magnesium can lower blood pressure. For pregnant women who suffer from hypertension, preeclampsia, and eclampsia, doctors may prescribe magnesium sulfate to reduce the risk of seizures. Magnesium can be given in supplement form or by infusion and injection.

Reducing the risk of getting diabetes

The next benefit of magnesium is that it can reduce the risk of developing diabetes. Therefore, adequate magnesium intake is able to make the insulin hormone work properly, so that blood sugar levels remain stable. Research shows that people who eat a lot of foods that contain magnesium have a lower risk of developing diabetes.

Plays a role in bone formation

The benefits of magnesium for the body are often associated with bone health. This is because the body needs magnesium to build new bone cells. The benefits of magnesium also play a role in helping the activation of vitamin D in regulating the need for calcium and phosphate to support growth and bone formation. No wonder magnesium intake is fulfilled properly, able to protect bones from loss, fractures, and osteoporosis.

Reducing the symptoms of premenstrual syndrome

The women who experience premenstrual syndrome or premenstrual syndrome (PMS), can benefit positively from magnesium. This mineral may reduce premenstrual symptoms, such as bloating, stomach cramps, fatigue, and mood swings. Some studies also show that adequate intake of magnesium can prevent depression.

Take good care of your heart

The benefit of magnesium for the heart is that it helps the heart in pumping blood throughout the body. In addition, adequate magnesium intake can also reduce the risk of arrhythmias, heart disease, and heart attacks.

Sources of Magnesium All Around Us

Although there are many magnesium supplements on the market, consuming this mineral from natural sources is certainly safer. Here are some sources of magnesium from food, which we are used to consuming:


Spinach is one of the popular vegetables and is rich in nutrients. From a cup of boiled spinach, there are at least 160 mg of magnesium in it.


Chocolate is one of the foods with a high magnesium content. In 30 grams of chocolate, contained about 65 mg of magnesium.


No less high with chocolate, in half a cup of tofu, there are 40 mg of magnesium.


Almonds are a healthy snack and are rich in magnesium. In 25-30 grams of almonds, there is at least about 80 mg of magnesium.


Nuts that also contain magnesium are edamame. From a cup of boiled, peeled edamame beans, there is 50 mg of magnesium.

In addition to the various foods above, there are still many other foods and herbal plants that also contain a lot of magnesium, such as African leaves. Magnesium can also be obtained from electrolyte drinks or supplements. If you prefer to take magnesium supplements, be sure to consult with your doctor first to get the right dose according to your needs and condition.