Magnesium Facts

What is Magnesium?

Magnesium is a mineral important for muscle contractions, a healthy nervous system, immune system and strong bones. It is involved in hundreds of enzyme reactions in the body.

Magnesium requirements

The RDA for Magnesium in healthy adults is:
· 420 mg/day for Males
· 320 mg/day for Females

The Tolerable Upper Intake Levels for Magnesium in a SUPPLEMENT FORM are:
· 350 mg/day for Males
· 350 mg/day for Females

What happens when Magnesium intake is too high?

Excessive intake of magnesium from food does not happen; however, if intake of magnesium supplements is high over time, then muscle weakness, diarrhea, abdominal cramping, risk of kidney failure, and irregular heartbeat may occur.

What happens when Magnesium intake is too low?

Deficiencies are rare in healthy adults, but may be seen in individuals with gastro-intestinal malabsorptive conditions, burns, surgery, renal disease, hyperthyroidism, and alcoholism. Symptoms can include fatigue, irritability, decreased appetite, confusion, rapid heartbeat, and numbness.

Which foods are high in Magnesium?

Magnesium occurs abundantly in foods. Good sources include seeds, nuts, legumes, dark green vegetables, soy products, and whole grains.
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