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Magnesium is needed to

  • maintain healthy bones (works with calcium)
  • maintain a healthy heart
  • release energy and absorb nutrients

Not enough magnesium can lead to:

  • muscle weakness and abnormal heart rhythms
  • tirednes
  • appetite loss
  • fits
  • cramps

 Magnesium absorption can be hindered by heavy alcohol consumption. On the other hand, Too much magnesium in the diet can make it difficult for your body to absorb calcium.

Good Sources of Magnesium

Food / 100g Amount (mg)
Cocoa powder 520
Brazil nuts 410
Sunflower seeds 390
Sesame seeds 370
Pine nuts 270
Plain cashew nuts 270
Soya beans 250
Shelled hazelnuts 160
Shelled walnuts 160
Shredded wheat 130

m = 0.001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI) - 270mg (female), 300mg (male)

USA Recommended Daily Amount (RDA) - 320mg (female), 420mg (male)