MAGNESIUM

Recommended Daily Value (RDV)

• 400-420 mg

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Function

• Helps regulate muscle and nerve function,

• Maintains healthy bones, and

• Supports a healthy immune system

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Deficiency Symptoms

• Muscle weakness,

• Fatigue,

• Muscle cramps,

• Irregular heartbeat

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Top Foods (per 100g)

• Spinach (79 mg),

• Almonds (78 mg),

• Black beans (60 mg)

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Toxicity to Humans

High doses can cause:

• Diarrhea,

• Nausea,

• Abdominal cramping

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Promoters

• Vitamin D,

• Calcium and,

• Potassium

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Adversaries

• Alcohol,

• Caffeine,

• High calcium and phosphorus diets,

• Certain medications

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