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Magnesium and You
Let's talk about Magnesium and its health benefits for you. It can help to prevent hypertension (or high blood pressure), cardiovascular disease and osteoporosis. Magnesium deficiencies have been associated with Type II diabetes, insomnia, anxiety, fibromyalgia, migraine headaches and certain mental disorders.

Food Sources:

 Green leafy vegetables, unrefined grains and nuts have high magnesium content. Meats and milk have some magnesium content. Hard water usually has a high concentration of magnesium salts. 

Special note: Magnesium supplementation can lead to toxicity. A natural, balanced diet is the smart way to go.

Recommended Dietary Allowance (RDA) for Magnesium
Life Stage	Age	Males (mg/day)	Females (mg/day)
Infants	0-6 months	30 ( AI)	30 (AI)
Infants	7-12 months	75 (AI)	75 (AI)
Children	1-3 years	80	80
Children	4-8 years	130	130
Children	9-13 years	240	240
Adolescents	14-18 years	410	360
Adults	19-30 years	400	310
Adults	31 years and older	420	320
Pregnancy	18 years and younger	-	400
Pregnancy	19-30 years	-	350
Pregnancy	31 years and older	-	360
Breast-feeding	18 years and younger	-	360
Breast-feeding	19-30 years	-	310
Breast-feeding	31 years and older	-	320

 (Food and Nutrition Board of the Institute of Medicine, 1997)

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