Men ages 19-30, 400 milligrams/day

Men ages 31-70+, 420 milligrams/day

Women ages 14-18, 360 milligrams/day

Women ages 19-30, 310 milligrams/day

Women ages 31-70+, 320 milligrams/day

Part of enzymes in the body, helps build bones, teeth and proteins, important for proper function of nerves, muscles and immune system.

Magnesium and blood pressure
Evidence suggests that magnesium may play an important role in regulating blood pressure (4). Diets that provide plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lower blood pressure (20-22). The DASH study (Dietary Approaches to Stop Hypertension) suggested that high blood pressure could be significantly lowered by a diet high in magnesium, potassium, and calcium, and low in sodium and fat (23-26). In another study, the effect of various nutritional factors on incidence of high blood pressure was examined in over 30,000 United States of America male health professionals. After four years of follow-up, it was found that a greater magnesium intake was significantly associated with a lower risk of hypertension (27). The evidence is strong enough that the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure recommends maintaining an adequate magnesium intake as a positive lifestyle modification for preventing and managing high blood pressure (28-30).

Magnesium and heart disease
Magnesium deficiency can cause metabolic changes that may contribute to heart attacks and strokes There is also evidence that low body stores of magnesium increase the risk of abnormal heart rhythms , which may increase the risk of complications associated with a heart attack. In addition, dietary analysiss have suggested that a higher magnesium intake is associated with a lower risk of stroke.

Magnesium and osteoporosis
Several studies have suggested that magnesium supplementation may improve bone mineral density but researchers believe that further investigation on the role of magnesium in bone metabolism and osteoporosis is needed.

Magnesium and diabetes
Magnesium is important to carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose levels

Magnesium deficiency is rare, but persons with diabetes, people who are chronically on diuretics, and chronic alcoholics are at much greater risk. Symptoms may include weakness, confusion and muscular spasms.

Signs of excess magnesium can be similar to magnesium deficiency and include mental status changes, nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, tremendously low blood pressure, and irregular heartbeat