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The daily recommended for magnesium is 300 - 400mg. Many common foods contain magnesium like whole wheat breads, baked potato, and brown rice. Chia seeds are one of the best sources with 110mg in a 1 ounce serving. Soymilk, yogurt, roasted cashews - almonds, spinach, and peanut butter are all good sources of this mineral. It is also found in bottled water, some medications, and antacids and laxatives.
Magnesium is important for several hundred biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It also is involved in bone formation, and for the synthesis of DNA, RNA.
Most magnesium is in our bones and cells. Toxicity is usually not an issue with food; as the body can get rid of excess. And, if we don't eat to get enough, the kidneys will excrete less. However, as with most vitamins and minerals, a diet void of magnesium over a long time can result in a deficiency that could affect overall health.
Supplements are available with magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride being the best forms for absorption. If you take over recommended amounts using supplements; side effects could include diarrhea, cramping, and nausea.
Magnesium also interacts with parathyroid hormone and the active form of vitamin D, which are major regulators of bone homeostasis.
Studies on magnesium have shown that there is a correlation between osteoporosis and lower serum magnesium levels in both women and men. Those with lower levels are more at risk of getting osteoporosis.
Eating healthy is a good way to get lots of this required mineral.
Goto: Vitamins and Minerals
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