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Recommended Dietary Intakes
Men – 320 mg
Women – 270 mg
Pregnant women – add 30 mg

This Mineral Is Essential For:

  • production of energy.
  • assists in the assimilation of calcium and potassium.
  • a healthy heart, bones, muscles and blood vessels.
  • production of genetic materials.


Dairy products, fish, nuts, meat and seafoods


With the help of vitamin B6, magnesium can help to reduce kidney stones, prevent heart disease, bone abnormalities and some types of cancer. May help in alcoholism.

High levels of zinc, using diuretics, having diarrhoea and consuming alcohol will increase the need for magnesium.

Deficiencies Can Cause: