Magnesium

What is Magnesium?

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What Magnesium Does for You:

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What Happens When there is a Magnesium Deficiency:

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What Happens When Too Much Magnesium is Consumed:

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How Much Magnesium do You Need?

This table presents Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) recommended by the USDA to maintain a healthy diet.

	Magnesium (mg/day)
Infants
0-6 mos	30*
7-12 mos	75*
Children
1-3 yrs	80
4-8 yrs	130
Males
9-13 yrs	240
14-18 yrs	410
19-30 yrs	400
31-50 yrs	420
51-70 yrs	420
> 70 yrs	420
Females
9-13 yrs	240
14-18 yrs	360
19-30 yrs	310
31-50 yrs	320
51-70 yrs	320
> 70 yrs	320
Pregnancy
14-18 yrs	400
19-30 yrs	350
31-50 yrs	360
Lactation
14-18 yrs	360
19-30 yrs	310
31-50 yrs	320

NOTES:

• * Adequate Intakes
• mg = milligrams

Best Plant Sources of Magnesium:

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SOURCES:

• The National Academy Press: www.nap.edu
• Institute of Medicine: www.iom.edu