Magnesium is involved in many body processes, including mineral absorption, energy production, muscle and nerve function, and DNA production. Experts say more than half of the magnesium in your body is located in the bones, while the rest is found in soft tissue.

While your body does not naturally make magnesium, you need to consume it through your diet or with supplements. Foods that are packed with magnesium include green leafy vegetables, fortified breakfast cereals, seeds, nuts, and a few types of dairy products.

This macronutrient is helpful in the treatment and management of many health conditions, a few of which are:

For those who have diabetes and a recurrent issue of high blood sugar levels, magnesium supplements work like wonders. Magnesium plays a major role in metabolizing glucose and low levels of the nutrient can worsen insulin resistance, which increases the risk of developing type 2 diabetes.

And so, experts recommend adding 100 milligrams of magnesium daily to your diet to lower the risk of diabetes by 15 per cent.

Magnesium is among the main ingredients used in many laxatives, which include magnesium citrate, hydroxide, oxide, and sulfate salts. Doctors say to avoid adverse side effects; you must only use the nutrient for a few occasional treatments for constipation along with drinking lots of water.

According to experts, the recommended dose of magnesium for constipation is 400-500 milligrams per day – however, it should only be done with consultation with your doctor.

Studies say magnesium supplements reduce the frequency of migraines by reducing the constriction of blood vessels and the flow of neurotransmitters leading to severe headaches.

A few experts recommend taking magnesium doses as high as 600 milligrams a day to reduce the frequency of migraines, but this must always be done with a prescription.

Magnesium regulates and treats several heart conditions by acting as a vasodilator, which widens blood vessels to lower blood pressure levels. Decreasing your blood pressure can help reduce your risk for heart disease and stroke.

For magnesium doses ranging from 243-973 milligrams a day, you can benefit from the reduction of your blood pressure levels of about 2.2 mmHg.

Magnesium also helps in bone formation and the regulation of bone strength. According to research, those with low magnesium levels are at a higher risk for osteoporosis, a degenerative bone issue.

Magnesium also reduces the risk of bone fractures and osteoporosis, especially in postmenopausal and older women.

Magnesium supplements lower symptoms related to high stress and anxiety. The mineral does this by affecting the chemical messengers in your brain, thereby treating symptoms related to depression.

According to studies, there is also an association between low levels of magnesium and disorders like attention-deficit/hyperactivity disorder (ADHD), schizophrenia, and autism spectrum disorder.

Doctors say the maximum upper limit for magnesium in dietary supplements and medications in all adults is 350 milligrams – which does not include magnesium naturally found in food. However, to avoid having any side effects, you should not consume magnesium doses above this limit unless recommended by your doctor.

Side effects associated with taking too much magnesium include:

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