Magnesium is one of the seven essential macrominerals. Daily required intake of any macromineral is at least 100mg, but for the most of them optimal intake is more than 100 mg.
Magnesium is best known for relieving muscle tension, but it can be helpful in relieving headaches as well. Optimal magnesium intake can lower risk of some diseases, such as osteoporosis, diabetes and hypertension.
Best source of magnesium are nuts and seeds, especially sunflower seeds, whole grains, dark green vegetables and legumes.