The recommended daily allowance is 310–320 mg per day for women and 400–420 mg per day for men.For pregnant women, the requirements are increased to 350–360 mg per day. Certain diseases and conditions are associated with magnesium deficiency, including high blood pressure, type 2 diabetes, and alcoholism.
Despite its importance, most of us don't get enough magnesium in our diets. Why..a combination of low dietary intake coupled with over-farmed soil, mineral free water, sleep deprivation, constant stress, consumption of alcohol and caffeine and loss of magnesium through sweat.
What are the best food sources?
The following foods are good sources of magnesium:
- Pumpkin seeds
- Spinach, boiled
- Swiss chard, boiled
- Dark chocolate (70–85% cocoa)
- Black beans
- Quinoa, cooked
Getting enough magnesium is essential for maintaining good health. Without enough of this important mineral, your body can’t function optimally. Magnesium affects how every part of your body functions. It works with over 300 enzyme systems to catalyze biochemical reactions and is a necessary nutrient to enable your body to perform at its best.