Magnesium

Magnesium has an important role in at least 300 fundamental enzymatic reactions in the body. In addition, it functions in the activation of amino acids and synthesis and degradation of DNA and has a key role in neurotransmission and immune function.

Deficiencies: Inadequate magnesium intake may cause muscle spasms, and has been associated with cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, and osteoporosis. However, because the kidneys are extremely efficient in maintaining homeostasis of magnesium, a primary deficiency in healthy individuals is uncommon. Acute deficiency is rare, and is more common as a drug side effect (such as chronic alcohol or diuretic use) than from low food intake.

Food sources: Good dietary sources of magnesium include legumes, whole grain cereals, nuts, dark green vegetables, and cocoa. Hard water and mineral water may be important sources of magnesium.

2000-Calorie Diet Recommendations

Shown below are the reference numbers used to compute the Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day.

Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances for specific population groups.

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on gender, age, weight, and other factors.