Magnesium is used to
regulate many bodily functions and is needed for hundreds of biochemical
reactions in the body. It regulates muscle contractions, nerve function, and
the production of energy and protein. Magnesium is a major mineral, which means
that higher amounts are needed for the body to function properly, compared to
trace minerals, like iron. Foods like leafy green vegetables, whole grains,
beans, nuts, milk, and yogurt are good sources of magnesium. Some fortified
foods like cereals also contain magnesium. These foods are commonly
under-consumed by the general American population, so magnesium is a commonly
under-consumed nutrient. It is recommended for women 19 and older (who are not
pregnant) to get 310-320 mg of magnesium daily. For males 19 and older, 400-420
mg per day is recommended. It is more likely for those with celiac disease or
type 2 diabetes to not be getting enough magnesium in their diets. It may be
helpful to work with a registered dietitian to manage this. It is best to get
your sources of magnesium from food, as these foods also contain other
nutrients so they have other nutritional benefits. However, if you believe you
need to take a magnesium supplement, talk to a registered dietitian or other
healthcare provider, as magnesium supplements are known to interact with some
medications.
Source:
https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/magnesium
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