Magnesium is a mineral that is involved in a lot of reactions in the body. It naturally occurs in almost everything, including the food we eat (plants and animal-based products). The body cannot produce magnesium thus it needs to be obtained from the diet. On average, the human body approximately contains 25 grams of magnesium; 50-60% of which is stored in the bones. The remaining is stored in the fluids and soft tissues. Green leafy vegetables are abundant in magnesium. Other good sources include milk, nuts, and grains.

Health Functions
Adequate intake of magnesium has several health benefits. Magnesium is necessary for energy production (conversion of food into energy, conversion of proteins into amino acids). It also helps repair the DNA, RNA and has a role in muscle contraction and regulation of neurotransmitters. Magnesium helps improve symptoms of depression, lowers blood pressure, and has anti-inflammatory capacity. Magnesium also helps prevent migraines and improves premenstrual syndrome symptoms.

Disease Risk Reduction
Magnesium helps lower the risk for diabetes, osteoporosis, and cardiovascular disease.

Groups at Risk
Individuals who are susceptible to magnesium deficiency include the elderly, those who have gastrointestinal diseases, type 2 diabetes, and people with alcohol dependence. Excessive magnesium intake is uncommon since excess magnesium can be excreted in the urine.

Intake Recommendations
The recommended daily allowance (RDA) for magnesium is 310-420 milligrams in adults.

7D VARIETY Recommendations
Energy Dates are good sources of magnesium. A cup of dates can provide you 21% of the daily recommended intake for magnesium. 7D VARIETY recommends you to consume Energy Dates to boost your magnesium intake since this mineral is needed for more than 300 biochemical reactions in the body. 7D VARIETY also recommends athletes to increase their magnesium intake because some studies have shown that magnesium can enhance exercise performance.