## Why do I need it? [Magnesium](https://ul.orna.me/KOge/librarybiomarker?id=27) is essential for digestion: it is responsible for our energy levels, converting proteins, fats, and carbohydrates into energy. It is also responsible for bone density, helps absorb [calcium](https://ul.orna.me/KOge/librarybiomarker?id=127), and synthesizes immune cells. Magnesium protects the cardiovascular system from failures, prevents the development of oxygen deprivation and coronary heart disease, and reduces the risk of thrombosis and [diabetes](https://ul.orna.me/KOge/librarydisease?id=43), which is especially important for people over 45 years of age. Magnesium is the most important for the nervous system. It is involved in the formation of endorphins and the hormone dopamine. A lack of it in the body can cause mood swings, insomnia, and depression. ## How do you know if you are deficient in magnesium? Of course, the most reliable way is to take the appropriate test under the care of your doctor. Statistics suggest that 80 % of the population is deficient in magnesium — especially people who live in environmentally unsafe areas. It is worth checking your blood magnesium levels if you observe the following symptoms: - Increased cravings for sweets - Unexplained anxiety - Frequent nightmares or insomnia - Sweating - Muscle cramps - Unreasonable nausea - Irritability - Frequent constipation - Decreased concentration and performance ## How much is needed? We can only get magnesium from external sources, as our bodies are not able to synthesize it on their own. Therefore, if we do not get enough magnesium from food, we need to take additional magnesium. Adults need 350–400 mg of magnesium per day, pregnant women and nursing mothers 400–450 mg, and athletes up to 600 mg during periods of intense training. > Magnesium absorption is impaired by alcohol, caffeine, sugar, and any gastrointestinal disorders. ## What foods are high in magnesium? Magnesium is found in nuts, figs, bananas, grains, and legumes. One of the best is kale, 300 grams of which can nearly cover the body’s daily needs. If you can’t get enough magnesium through food, take a supplement. Doctors usually recommend taking magnesium with [vitamin B6](https://ul.orna.me/KOge/librarybiomarker?id=213), which provides the most complete assimilation of this trace element. However, only a specialist can determine the exact dosage that is right for you. Do not try to guess on your own, as the exact dosage depends on your health, weight, and other medications you may be on.