Necessary for metabolism of proteins and carbohydrates. Along with Vitamin B6 needed to reduce beneficial prostaglandins (the body's own anti-inflammatories). There is a long list of deficiency conditions which includes mental problems, heart rhythm disturbances, Menstrual Problems, High Blood Pressure and Constipation.
Green vegetables, wholegrain cereals and nuts, shrimps, soya beans and hard water
Powders, tablets or in combination with amino acids or B vitamins
Infants 55-80 mg
Children 82-200 mg
Women 300-270 mg
Lactating mothers 350-320 mg
Men 280-300 mg
N.B. Some requirements decrease with age.
N.B. Don't take after meals, can cause Diarrhoea. If taking Calcium as well take 2 parts of calcium to 1 of magnesium.
Dosages advised are deliberately on the safe side and may not be high enough to give benefit, but it is recommended that higher dosages should only be taken under the care of a practitioner experienced in nutritional medicine.
Side Effects refer to effects of much larger doses on the whole than those recommended here.
* for explanation, please see Introduction to Nutritional Supplements