Vitamin C is a water-soluble vitamin. All animals and plants are capable of producing it, except humans.
Source: Magnesium is principally found in dark chocolate but also occurs in whole cereals, leguminous vegetables (dry beans, lentils, green beans and flageolet beans), dark green vegetables, dry fruit and oleaginous fruits such as cashew nuts. Some types of mineral water provide an excellent source of magnesium.
What does it do? It plays an essential role in the production of energy It helps reduce fatigue and assists with normal nervous system function, being also involved in normal psychological functions such as concentration, reasoning and memory.
It also helps maintain normal bones and teeth.
Finally, it is involved in muscular contraction, helping especially with relaxation.
For whom? Magnesium requirements vary according to age and sex. They increase in pregnant and nursing women and in elderly people. In case of intense physical activity, requirements can also rise as sweating can cause significant elimination of magnesium.
Recommended intake (RI)
The average intake is 400 mg daily for adults, while the reference intake helps determine that the minimum needs are being met.