Magnesium is important for bone mineralization, muscle contraction, and protein production. It’s primarily present in bone, muscle, soft tissue, and body fluids. Magnesium also aids in nerve conduction, enzyme function, and healthy teeth. This mineral helps neutralized stomach acid and moves stool through the intestines. A good way to remember foods that are higher in magnesium usually have a high fiber content. See the list below to view examples of food high in magnesium.

Sources:

-Nuts
-Beans
-Legumes
-Whole grains
-Dark leafy green veggies
-Milk

Deficiency

Although deficiency is rare, a moderate depletion is fairly common, especially in older adults. Magnesium depletion may contribute to many chronic illnesses associated with the heart, such as heart attacks and heart arrhythmias. Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, weakness, and fatigue. As deficiency worsens numbness, tingling, muscle cramps, and seizures can occur.

Toxicity

Excess amounts of magnesium from food doesn’t cause health risks to healthy individuals because the kidneys eliminate excess amounts in the urine. However, too much magnesium in supplement form or medications often cause diarrhea that can be accompanied by nausea and abdominal cramping. Although toxicity is rare, it can prevent bone calcification.

Daily Recommended Intake

The recommended amount of magnesium for men is 420 mg per day and women is 320 mg per day.