Thank you for raising our awareness of the important role of magnesium and the fact that many of us are not getting enough in our diet.
Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines such as antacids and laxatives.
The recommended daily allowance for females ages 14 to 18 is 360 mg. Males of this age need 410 mg. For females ages 19 to 30, the RDA drops to 310 mg. Males of this age need 400 mg.
The RDA for women ages 31 and older is 320 mg and for men of this sam age is 420 mg.
Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources of magnesium. In general, foods containing dietary fiber provide magnesium.
Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially.