Magnesium is essential to all cells of all known living organisms. It is the fourth most abundant mineral in the human body and it is necessary in over 300 reactions within the body.
Natural food sources of magnesium include: green, leafy vegetables, like spinach, nuts, beans, peas, soybeans, and whole-grain cereals. Eating whole foods is always best. Magnesium can be lost during refinement and processing.
If you are going to take a magnesium supplement, choosing the right one is very important. The most widely available supplement on the market is magnesium oxide. Unfortunately, magnesium oxide is also the least absorbent form of magnesium. You should take time to research the different forms of magnesium that are available, and choose a highly absorbable one. I take Solaray magnesium asporotate.
The recommended dose of magnesium is 350 mg/day for adults and children ages 9 and up. Large doses of magnesium can cause diarrhea, and can actually be toxic.
I hope this helps to answer your question, Kissa.
The very best to you!... Chuck