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Nutrition 101: Magnesium

Published in May 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD





Common names
  • Magnesium
Recommended Intake
  • Males 19-30: 400 mg/day
  • Males 31+: 420 mg/day
  • Females 19-30: 310 mg/day
  • Females 31+: 320 mg/day
What's Magnesium for?
  • Assists in nerve and muscle function
  • Involved in energy metabolism and controls blood sugar levels
  • Regulates muscle contraction and blood clotting
  • Maintains bone and teeth health
  • Aids in the synthesis of proteins, fat, and nucleic acids
  • Supports the immune system
  • May help prevent and control hypertension, diabetes, and cardiovascular disease
Best Food sources
  • Green leafy vegetables, legumes, nuts, seeds, whole grains, “hard” tap water
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