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It can also be found in smaller amounts in dairy products (about 25 mg/cup of milk), certain fish (26 mg in 3 oz. It’s found in avocado (44 mg/cup), potatoes (43 mg in 3.5 oz., including the skin) and bananas (32 mg in 1 medium fruit). There’s about 60 mg in one serving of shredded wheat. Just 1 ounce of almonds or ½ cup of wilted spinach contains about 80 mg! It is also added to many fortified foods, like breakfast cereals. So where can you find it? It’s everywhere! Whole grains, legumes, nuts, seeds, and green leafy vegetables are all great sources of magnesium. Supplementation of magnesium is not recommended unless under the care of a medical professional. Toxicity (extremely high levels) can result in muscle weakness, breathing difficulties, extremely low blood pressure, irregular heartbeat, and cardiac arrest. Symptoms of excessive magnesium include diarrhea, nausea, and abdominal cramps. (Those with impaired kidney function have a higher risk of magnesium toxicity.) There is, however, risk of toxicity with supplementation or large doses of certain magnesium containing laxatives and antacids. Your body is a well-oiled machine and will tell your kidneys to excrete any excess through your urine. It is impossible for otherwise healthy people to ingest too much magnesium from food. Table 1: Recommended Dietary Allowances (RDAs) for Magnesium Scary! Check out this table to learn just how much magnesium you should be getting in your diet. If low levels are maintained, numbness, muscle contractions and cramps, personality changes, seizures, abnormal heart rhythms and, even, coronary spasms can occur. At first, you may notice appetite loss, nausea, vomiting, weakness, and fatigue. Symptoms of magnesium deficiency become progressively worse as low levels are maintained. Though, particular health conditions, including gastrointestinal diseases, type 2 diabetes, chronic alcoholism, and the use of selected medications can result in symptomatic magnesium deficiency when combined with low dietary intake. Therefore, having levels low enough to show symptoms is rare in most healthy people. Clearly, we need to fix this! Thankfully, our bodies know just how important magnesium is and our kidneys will limit its excretion in our urine if we are running low. According to a National Health and Nutrition Examination Survey (NHANES), men who are 71 years of age or older and adolescent females tend to have the lowest levels. This little mineral can do it all!ĭespite its importance, magnesium intakes are consistently lower than recommended. And it assists your body in making bone, protein and, even, DNA. It maintains proper nerve function and regulates muscle contraction and heart rhythm. It plays a vital role in essential processes, such as regulating blood pressure and blood glucose levels. That’s the weight of about 25 paperclips! Magnesium is a mineral that works like a puzzle piece, providing the necessary piece for more than 300 different regulatory reactions in your body. In your body, right now, you have about 25 g of magnesium. Posted on Apby AgriLife Extension - Travis County