|
Magnesium
Recommended Daily Intake
| 400 - 420 mg for men |
310 - 320 mg for women |
|
Food Sources
Whole grains
Nuts
Seeds
Legumes
Green leafy vegetables
Problems Associated with Deficiencies
Nausea
Muscle weakness
Twitching
Irritability
Low blood levels have been linked to Cardiac arrhythmias
Functions/Potential Benefits at Recommended Levels
Maintains proper levels of calcium and potassium
Helps bones absorb phosphorus
Critical component of many vital enzyme reactions
Regulates heartbeat, muscle contractions and nerve transmissions
Essential component of soft tissues, body fluid and bones
Potential Benefits Under Investigation
May reduce insulin resistance
May reduce blood pressure
May reduce the risk of osteoporosis related bone fractures
May help maintain strong bones
Special Considerations/Possible Adverse Effects with Excess Intake
Tolerable Upper Intake Level (UL) for non food sources is 350 mg/day
Doses above 700 mg per day can cause diarrhea
Those with impaired kidneys can easily become overloaded, ultimately leading to respiratory depression and coma
* Information in this chart is not intended to provide a complete review on any topic.
** The information in this chart is in reference to healthy adults only, not to children or pregnant and lactating women. |
