Magnesium is a crucial mineral for the body and plays a part in more than 300 enzymatic reactions. These reactions include those involved in the synthesis of fat, protein, and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity, and bone metabolism ^[1] . It is one of the seven essential macrominerals that the human body needs in large amounts. The average adult body contains about 25 grams of magnesium, with more than half in the bones.

Magnesium plays a significant role in the prevention of numerous health conditions. It contributes to the structural development of bone, DNA and RNA synthesis, and is required for the synthesis of glutathione, an antioxidant. Magnesium also plays a crucial role in nerve transmission and muscle contraction ^[2] . Moreover, it aids in the balance of calcium, potassium, and sodium, all vital elements for cellular health.

The health benefits of magnesium are extensive. Magnesium is effective in fighting depression ^[3] , has benefits against type 2 diabetes ^[4] , can lower blood pressure ^[5] , and has anti-inflammatory benefits ^[6] . It also can reduce insulin resistance, which is a significant cause of metabolic syndrome and type 2 diabetes ^[7] . Additionally, it is believed to have benefits for PMS symptoms ^[8] and can improve migraines ^[9].

Although magnesium is well tolerated by most people, high doses can cause adverse effects. These effects can include diarrhea, nausea, and abdominal cramping ^[10]. Extremely high doses can lead to irregular heartbeat, cardiac arrest, and even death. People with kidney disease should avoid taking magnesium supplements without a doctor's consultation as their kidneys may not be able to remove excess magnesium from the blood.

Magnesium can interact with several types of medications, including, but not limited to, certain antibiotics, blood pressure medications, and diuretics. For example, magnesium can decrease absorption of digoxin, a heart medication, and certain antibiotics like ciprofloxacin and moxifloxacin. High doses of magnesium can also decrease the effectiveness of bisphosphonates (like alendronate), medications used to treat osteoporosis ^{[11] [12]}.

The recommended dietary allowance (RDA) for magnesium for adults is between 310 and 420 mg depending on age and gender. For children, the RDA varies with age and ranges between 30-240mg ^[13] . For treating deficiencies, dosages are usually higher, depending on the severity of the deficiency. However, always consult a healthcare provider before starting or changing a supplement regimen.