This is a newsletter designed for medical professionals.

Introduction

Magnesium, a rich mineral in the body, is naturally present in many foods, added to other foods, available as a dietary supplement, and present in some medications (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate various biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [1-3]. Magnesium is essential for energy production, oxidative phosphorylation, and glycolysis. It contributes to bone structural development and is essential for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, which is important for conducting nerve impulses, muscle contraction, and normal heart rhythm [3].

The adult body contains about 25 g of magnesium, with 50% to 60% in the bones and most of it in the soft tissues [4]. Less than 1% of the total amount of magnesium is in serum, and this level is under strict control. Normal serum magnesium concentration ranges between 0.75 and 0.95 millimoles (mmol)/L [1,5]. Hypomagnesemia is defined as a serum magnesium level less than 0.75 mmol/L [6]. Magnesium homeostasis is largely controlled by the kidneys, which typically excrete about 120 mg of magnesium with urine each day [2]. Urinary magnesium excretion is reduced when magnesium status is low [1].

Assessment of magnesium status is difficult because most magnesium is intracellular or in bone tissue [3]. The most common and available method for assessing magnesium status is to measure serum magnesium concentration, despite the fact that serum magnesium levels correlate poorly with the overall level of magnesium in the body or its concentration in specific tissues [6]. Other methods for assessing magnesium status include measuring magnesium concentrations in red blood cells, saliva, and urine; measuring ionized magnesium concentrations in blood, plasma, or serum; and performing a magnesium load (or "tolerance") test. Neither method is considered satisfactory [7]. Some experts [4], but not others [3], consider the tolerance test (in which magnesium in the urine is measured after a parenteral dose of magnesium is administered) the best method for assessing magnesium status in adults. A comprehensive assessment of magnesium status may require both laboratory tests and clinical evaluation [6].

Recommended consumption rates

Recommendations for consumption of magnesium and other nutrients are contained in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) of the Institute of Medicine of the National Academies (formerly the National Academy of Sciences) [1]. The DRI is a general term for a set of reference values used to plan and estimate nutrient intake in healthy individuals. These values, which vary by age and gender, include:

• Recommended Dietary Allowance (RDA): The average daily intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
• Adequate Intake (AA): Consumption at this level is assumed to provide adequate nutrition; established when evidence is insufficient to develop an RDA.
• Estimated Average Requirement (EAR): Average daily intake calculated to meet the needs of 50% of healthy individuals; typically used to estimate nutrient intake for groups of people and to plan nutritionally adequate diets for them; may also be used to estimate nutrient intake for individuals.
• Allowable Upper Limit Consumption (UL): Maximum daily intake that is unlikely to cause adverse health effects.

Table 1 lists the current RDAs for magnesium [1]. For children from birth to 12 months of age, the FNB has established an MA for magnesium that is equivalent to the average magnesium intake of healthy breastfed infants with solid food supplementation at 7-12 months of age.

Table 1: Recommended Dietary Allowances (RDA) for Magnesium [1]

Age	Man	Women's	Pregnancy	Lactation
From birth to 6 months	30 mg*	30 mg*
7-12 months	75 mg*	75 mg*
1-3 years	80 mg	80 mg
Years 4-8	130 mg	130 mg
Years 9-13	240 mg	240 mg
14-18 years old	410 mg	360 mg	400 mg	360 mg
19-30 years old	400 mg	310 mg	350 mg	310 mg
31-50 years.	420 mg	320 mg	360 mg	320 mg
51+ years old	420 mg	320 mg

* Adequate Consumption (AC)

Sources of magnesium

Foods

Magnesium is widely available in plant and animal foods as well as in beverages. Good sources are green leafy vegetables such as spinach, legumes, nuts, seeds, and whole grains [1,3]. In general, foods containing dietary fiber provide the body with magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grain, which removes the nutrient-rich germ and bran, significantly reduce magnesium content [1]. Individual food sources of magnesium are listed in Table 2.

Tap, mineral, and bottled water can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (from 1 mg/L to more than 120 mg/L) [8].

Approximately 30%-40% of dietary magnesium intake is normally absorbed by the body [2,9].

Table 2: Magnesium content in selected foods [10]

Foods	Milligrams (mg) per serving	Percent DV*
Pumpkin seeds, roasted, 1 oz.	156	37
Chia seeds, 1 oz.	111	26
Almonds, dry roasted, 1 oz.	80	19
Spinach, boiled, ½ cup	78	19
Cashews, dry roasted, 1 oz.	74	18
Roasted peanuts, ¼ cup	63	15
Cereal, shredded wheat, 2 large cookies	61	15
Soy milk, plain or vanilla, 1 cup	61	15
Black beans, boiled, ½ cup	60	14
Edamame, peeled, cooked, ½ cup	50	12
Peanut butter, smooth, 2 tablespoons	49	12
Baked potatoes with peel, 3.5 oz.	43	10
Rice, brown, boiled, ½ cup	42	10
Yogurt, plain, low fat, 8 oz.	42	10
Breakfast cereals enriched with 10% of DV magnesium, 1 serving	42	10
Instant oatmeal, 1 bag	36	9
Kidney beans, canned, ½ cup	35	8
Banana, 1 medium	32	8
Farm-raised Atlantic salmon, cooked, 3 oz.	26	6
Milk, 1 cup	24-27	6
Halibut cooked, 3 oz.	24	6
Raisins, ½ cup	23	5
Bread, whole wheat, 1 slice	23	5
Avocado, diced, ½ cup	22	5
Chicken breast, roasted, 3 oz.	22	5
Beef, ground, 90% lean meat, pan-fried, 3 oz.	20	5
Broccoli, sliced and cooked, ½ cup	12	3
Rice, white, boiled, ½ cup	10	2
Apple, 1 medium	9	2
Carrots, raw, 1 medium	7	2

*DV = daily allowance. The Food and Drug Administration (FDA) developed the DV to help consumers compare the nutrient content of foods and supplements in the context of the overall diet. The standard intake of magnesium is 420 mg for adults and children aged 4 years and older [11]. The FDA does not require that magnesium content be listed on food labels if magnesium has not been added to the food. Foods containing 20% or more DV are considered high sources of the nutrient, but foods containing a lower percentage of DV also contribute to a healthy diet.

The U.S. Department of Agriculture (USDA) FoodData Central website [10] provides data on the nutrient content of many foods, as well as a complete list of foods that contain magnesium, arranged by nutrient content and by product name.

Dietary supplements

Magnesium supplements come in a variety of forms, including magnesium oxide, citrate, and chloride [2,3]. The Supplement Facts panel on the dietary supplement label indicates the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound.

The absorption of magnesium from different types of magnesium supplements varies. Forms of magnesium that are well soluble in liquids are more completely absorbed in the intestine than the less soluble forms [2,12]. Small studies have shown that magnesium in the form of aspartate, citrate, lactate, and chloride is absorbed more completely and has greater bioavailability than magnesium oxide and magnesium sulfate [12-16]. One study showed that very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and upset the balance of magnesium in the body [17].

Drugs

Magnesium is the main ingredient in some laxatives [18]. For example, Phillips' Milk of Magnesia® contains 500 mg of elemental magnesium (in the form of magnesium hydroxide) per tablespoon; the instructions recommend taking up to 4 tablespoons per day for adolescents and adults [19]. (Although this magnesium dose is well above the upper safe level, some magnesium is not absorbed because of the drug's laxative effect.) Magnesium is also included in some remedies for heartburn and upset stomach due to indigestion [18]. For example, the ultra-strength Rolaids® contains 55 mg of elemental magnesium (in the form of magnesium hydroxide) per tablet [20], although Tums® contains no magnesium [21].

Magnesium intake and condition

Dietary surveys of the U.S. population consistently show that many people consume less than the recommended amount of magnesium. An analysis of 2013-2016 National Health and Nutrition Examination Survey (NHANES) data showed that 48% of Americans of all ages consume less magnesium from foods and beverages than their respective EARs; the lowest intakes are most likely to be found in adult men age 71 and older, as well as in adolescents [22]. In the NHANES 2003-2006 study to assess mineral intake among adults, the average intake of magnesium from food alone was higher among supplement users (350 mg for men and 267 mg for women, matching or slightly higher than their respective EARs) than among non-users (268 mg for men and 234 for women) [23]. When supplements were included, the average total magnesium intake was 449 mg for men and 387 mg for women, significantly higher than the EAR.

There are currently no data on magnesium status in the United States. Determination of dietary magnesium intake is a common indirect method of assessing magnesium status. NHANES has not determined serum magnesium levels in its participants since 1974 [24], and magnesium is not assessed in routine electrolyte analyses in hospitals and clinics [2].

Magnesium deficiency

Asymptomatic magnesium deficiency caused by low dietary intake in healthy individuals is rare because the kidneys limit urinary excretion of this mineral [3]. However, habitual low intake or excessive loss of magnesium due to certain health conditions, chronic alcoholism and/or the use of certain medications can lead to magnesium deficiency.

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms may occur [1,2]. Severe magnesium deficiency can lead to hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is impaired [2].

Groups at risk of magnesium deficiency

Magnesium deficiency can occur when magnesium intake is below the RDA but above the amount needed to prevent an apparent deficiency. The following populations are more at risk of magnesium deficiency because they usually consume insufficient amounts of magnesium or have medical conditions (or take medications) that reduce magnesium absorption from the gut or increase its loss from the body.

People with gastrointestinal diseases

Chronic diarrhea and fat malabsorption occurring in Crohn's disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to depletion of magnesium reserves over time [2]. Resection or bypass of the small intestine, especially the ileum, usually results in malabsorption and magnesium loss [2].

People with type 2 diabetes

Magnesium deficiency and increased urinary excretion of magnesium can occur in people with insulin resistance and/or type 2 diabetes [25,26]. Magnesium loss appears to be secondary to increased glucose concentration in the kidneys, which increases urinary excretion [2].

People with alcohol addiction

Magnesium deficiency is common in people with chronic alcoholism [2]. In such individuals, inadequate food intake and poor nutrition; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) due to pancreatitis; renal dysfunction with excess urinary excretion of magnesium; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism caused by liver disease may contribute to the decline in magnesium [2,27].

Older People

Older adults consume less magnesium in food than younger adults [21,28]. In addition, with age, intestinal magnesium absorption decreases and renal excretion of magnesium increases [29]. Older adults are also more likely to have chronic diseases or take medications that alter magnesium status, which may increase the risk of magnesium depletion [1,30].

Magnesium and Health

Habitually low magnesium intake causes changes in biochemical pathways that can increase the risk of disease over time. This section focuses on four diseases and disorders in which magnesium may be involved: hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.

Hypertension and cardiovascular diseases

Hypertension is a major risk factor for cardiovascular disease and stroke. However, studies to date have shown that magnesium supplements reduce blood pressure only marginally at best. A meta-analysis of 12 clinical trials showed that taking magnesium for 8-26 weeks to 545 participants with hypertension resulted in only a small reduction (2.2 mmHg) in diastolic blood pressure [31]. The magnesium dose ranged from approximately 243 to 973 mg/day. The authors of another meta-analysis of 22 studies involving 1,173 normotensive and hypertensive adults concluded that taking magnesium for 3-24 weeks reduced systolic blood pressure by 3-4 mm Hg and diastolic blood pressure by 2-3 mm Hg [32]. The effect was slightly higher when the additional magnesium intake of participants in the nine cross-sectional design studies exceeded 370 mg/day. A diet containing more magnesium through the addition of fruits and vegetables, low-fat or fat-free dairy products, and less fat overall has been shown to reduce systolic and diastolic blood pressure by an average of 5.5 and 3.0 mm Hg, respectively [33]. However, Dietary Approaches to Stop Hypertension (DASH) diet also increases intake of other nutrients, such as potassium and calcium, which are associated with lower blood pressure, so an independent contribution of magnesium cannot be determined.

In 2022, the FDA approved a qualified health statement for common foods and dietary supplements containing magnesium [34]. One example of such a statement reads, "Consumption of foods with sufficient magnesium may reduce the risk of high blood pressure (hypertension). However, the FDA has concluded that the evidence is contradictory and inconclusive." The FDA also states that foods and supplements with this statement on their labels must contain at least 84 mg of magnesium per serving, and no more than 350 mg for supplements.

Several prospective studies have examined associations between magnesium intake and heart disease. The Atherosclerosis Risk in Communities study evaluated heart disease risk factors and serum magnesium levels in a cohort of 14 232 white and African American men and women aged 45 to 64 years at baseline [35]. On average, over 12 years of follow-up, the risk of sudden cardiac death was reduced by 38% in individuals in the highest quartile of the normal physiologic range of serum magnesium levels (at least 0.88 mmol/L) compared with those in the lowest quartile (0.75 mmol/L or less). However, dietary magnesium intake was not associated with the risk of sudden cardiac death. Another prospective study of 88,375 female nurses in the United States tracked whether serum magnesium levels measured at baseline and magnesium intake with food and supplements, assessed every 2 to 4 years, were associated with sudden cardiac death during 26 years of follow-up [36]. Women in the highest versus lowest quartile of dietary and plasma magnesium concentrations had a 34% and 77% lower risk of sudden cardiac death, respectively. Another prospective population-based study of 7,664 adults aged 20 to 75 years in the Netherlands without cardiovascular disease showed that low urinary magnesium excretion (a marker of low dietary magnesium intake) was associated with a higher risk of coronary heart disease during a mean follow-up period of 10.5 years. Plasma magnesium concentration was not associated with the risk of coronary heart disease [37]. A systematic review and meta-analysis of prospective studies showed that higher serum magnesium levels were significantly associated with a lower risk of cardiovascular disease, and higher dietary magnesium intake (up to about 250 mg/day) was associated with a significantly lower risk of coronary heart disease caused by reduced blood supply to the heart muscle [38].

Higher magnesium intake may reduce the risk of stroke. In a meta-analysis of 7 prospective studies with a total of 241,378 participants, an additional 100 mg/day of magnesium in the diet was associated with an 8% reduction in the risk of overall stroke, especially ischemic rather than hemorrhagic stroke [39]. However, one limitation of such observational studies is the possibility of confounding by other nutrients or components of the diet that may also influence stroke risk.

A large, well-designed clinical trial is needed to better understand the contribution of magnesium from foods and dietary supplements to heart health and primary prevention of cardiovascular disease [40].

Type 2 diabetes

Diets high in magnesium are associated with a significantly lower risk of developing diabetes, possibly because of the important role of magnesium in glucose metabolism [41,42]. Hypomagnesemia can exacerbate insulin resistance, a condition that often precedes diabetes, or be a consequence of insulin resistance [43]. Diabetes leads to increased urinary loss of magnesium, and subsequent magnesium deficiency can impair insulin secretion and action, thereby impairing diabetes control [3].

Most of the studies examining magnesium intake and the risk of developing type 2 diabetes were prospective cohort studies. A meta-analysis of 7 such studies, which included 286,668 patients and 10,912 cases of diabetes over a 6- to 17-year follow-up period, found that increasing total magnesium intake by 100 mg/day reduced the risk of developing diabetes by a statistically significant 15% [41]. Another meta-analysis of 8 prospective cohort studies that followed 271,869 men and women for 4-18 years found a significant inverse association between dietary magnesium intake and the risk of developing type 2 diabetes; the relative risk reduction was 23% when comparing highest and lowest intakes [44].

A 2011 meta-analysis of prospective cohort studies of the association between magnesium intake and the risk of developing type 2 diabetes included 13 studies with a total of 536,318 participants and 24,516 cases of diabetes [45]. The mean duration of follow-up ranged from 4 to 20 years. The researchers found an inverse dose-dependent relationship between magnesium intake and the risk of developing type 2 diabetes, but this relationship reached statistical significance only in people who were overweight (body mass index [BMI] 25 or higher) but not in people of normal weight (BMI less than 25). Again, a limitation of these observational studies is the possibility of confounding by other dietary components or lifestyle or environmental variables that correlate with magnesium intake.

Only a few small, short-term clinical studies have examined the potential effect of supplemental magnesium on the control of type 2 diabetes, and the results are inconsistent [42,46]. For example, 128 patients with poorly controlled diabetes in a Brazilian clinical trial received a placebo or a supplement containing either 500 mg/day or 1000 mg/day of magnesium oxide (providing 300 or 600 mg of elemental magnesium, respectively) [47]. After 30 days of supplementation, plasma, cell, and urine magnesium levels increased in participants who took the higher dose of supplement and glycemic control improved. In another small study conducted in Mexico, participants with type 2 diabetes and hypomagnesemia who took a liquid magnesium chloride supplement (providing 300 mg/day of elemental magnesium) for 16 weeks showed a significant reduction in fasting glucose and glycosylated hemoglobin concentrations compared with participants who took placebo, and their serum magnesium levels became normal [48]. In contrast, neither magnesium aspartate supplementation (369 mg/day of elemental magnesium) nor placebo taken for 3 months had any effect on glycemic control in 50 patients with type 2 diabetes taking insulin [49].

The American Diabetes Association states that there is insufficient evidence to support regular use of magnesium to improve glycemic control in people with diabetes [46]. It also notes that there is no clear scientific evidence that taking vitamins and minerals benefits people with diabetes who do not have an underlying nutrient deficiency.

Osteoporosis

Magnesium is involved in bone tissue formation and affects the activity of osteoblasts and osteoclasts [50]. Magnesium also affects the concentration of parathyroid hormone and the active form of vitamin D, which are major regulators of bone homeostasis. Several population studies have found a positive association between magnesium intake and bone mineral density in men and women [51]. Other studies have shown that women with osteoporosis have lower serum magnesium levels than women with osteopenia and those without osteoporosis or osteopenia [52]. These and other data indicate that magnesium deficiency may be a risk factor for osteoporosis [50].

Although there are limited studies, they show that increasing magnesium intake with food or supplements can increase bone mineral density in postmenopausal women and older adults [1]. For example, one short-term study showed that 290 mg/day of elemental magnesium (in the form of magnesium citrate) for 30 days in 20 postmenopausal women with osteoporosis suppressed bone turnover compared with placebo, indicating reduced bone loss [53].

Diets that provide recommended levels of magnesium promote bone health, but further research is needed to clarify the role of magnesium in the prevention and treatment of osteoporosis.

Migraine headaches

Magnesium deficiency is associated with factors contributing to headache development, including neurotransmitter release and vasoconstriction [54]. People with migraine headaches have lower serum and tissue magnesium levels than those without.

However, studies on the use of magnesium supplements to prevent or reduce migraine headache symptoms are limited. Three of four small, short-term placebo-controlled studies showed modest reductions in migraine frequency in patients receiving up to 600 mg of magnesium per day [54]. The authors of a review on migraine prevention suggested that taking 300 mg of magnesium twice daily, alone or in combination with medication, may prevent migraine [55].

In their updated evidence-based guidelines, the American Academy of Neurology and the American Headache Society concluded that magnesium therapy is "probably effective" for migraine prevention (56). Because the typical dose of magnesium used for migraine prophylaxis exceeds the acceptable norm, this treatment should be given only under the direction and supervision of a medical professional.

Health Risks Associated with Excess Magnesium

Too much magnesium from food is not a health hazard in healthy people because the kidneys excrete excess magnesium in the urine [29]. However, high doses of magnesium from supplements or medications often lead to diarrhea, which may be accompanied by nausea and abdominal cramps [1]. The forms of magnesium that most commonly cause diarrhea include magnesium carbonate, magnesium chloride, gluconate, and oxide [12]. Diarrhea and the laxative effect of magnesium salts are due to the osmotic activity of unabsorbed salts in the intestine and colon and to the stimulation of gastric motility [57].

Very high doses of magnesium-containing laxatives and antacids (usually providing more than 5000 mg of magnesium per day) have been associated with magnesium toxicity [58], including fatal hypermagnesemia in a 28-month-old boy [59] and an elderly man [60]. Symptoms of magnesium toxicity, which usually develops after serum magnesium concentrations exceed 1.74-2.61 mmol/L, can include hypotension, nausea, vomiting, facial hyperemia, urinary retention, ileus, depression, and lethargy and then progress to muscle weakness, difficulty breathing, severe hypotension, irregular heartbeat, and cardiac arrest [29]. The risk of magnesium toxicity is increased with impaired renal function or renal failure because the ability to excrete excess magnesium is reduced or lost [1,29].

The FNB has established supplemental magnesium limits for healthy infants, children, and adults (see Table 3) [1]. For many age groups, the magnesium limits are lower than the RDA. This is because the RDA includes magnesium from all sources-food, beverages, supplements, and drugs. The UL only includes magnesium from supplements and medications; it does not include magnesium in foods and beverages.

Table 3: Upper Permissible Intake Levels (MPLs) for Supplemental Magnesium [1]

Age	Man	Women's	Pregnant	Lactating
From birth to 12 months	Not established	Not established
1-3 years	65 mg	65 mg
Years 4-8	110 mg	110 mg
9-18 years old	350 mg	350 mg	350 mg	350 mg
19+ years old	350 mg	350 mg	350 mg	350 mg

Interaction with drugs

Several types of medications can interact with or affect magnesium supplements. A few examples are given below. People who regularly take these and other medications should discuss magnesium intake with their doctor.

Bisphosphonates

Magnesium-rich supplements or medications can decrease absorption of oral bisphosphonates, such as alendronate (Fosamax®), used to treat osteoporosis [61]. Magnesium-rich supplements or medications and oral bisphosphonates should be taken at least 2 hours apart [57].

Antibiotics

Magnesium can form insoluble complexes with tetracyclines such as demeclocycline (Declomycin®) and doxycycline (Vibramycin®) and quinolone antibiotics such as ciprofloxacin (Cipro®) and levofloxacin (Levaquin®). These antibiotics should be taken at least 2 hours before or 4-6 hours after taking magnesium supplements (57,62).

Diuretics

Chronic treatment with loop diuretics, such as furosemide (Lasix®) and bumetanide (Bumex®), and thiazide diuretics, such as hydrochlorothiazide (Aquazide H®) and etacrynic acid (Edecrin®), can increase urinary magnesium loss and lead to magnesium depletion [63]. In contrast, potassium-saving diuretics such as amiloride (Midamor®) and spironolactone (Aldactone®) reduce magnesium excretion [63].

Proton pump inhibitors

Prescription proton pump inhibitors (PPIs), such as magnesium esomeprazole (Nexium®) and lansoprazole (Prevacid®), can cause hypomagnesemia when taken long-term (usually over a year) [64]. In cases reviewed by the FDA, magnesium supplements often increased low serum magnesium levels caused by PPI intake. However, in 25% of cases, supplements did not increase magnesium levels and patients had to discontinue PPIs. The FDA recommends that health care professionals consider measuring patients' serum magnesium levels before starting long-term PPI treatment and periodically checking magnesium levels in these patients [64].

Magnesium and a healthy diet

The federal government's Dietary Guidelines for Americans 2020-2025 note the following:

"Because foods contain many nutrients and other components that are beneficial to health, nutritional needs must be met primarily through food. ... In some cases, fortified foods and dietary supplements are useful when one or more nutrient needs cannot otherwise be met (e.g., at certain stages of life, such as pregnancy)."

For more information on creating a healthy diet, refer to the Dietary Guidelines for Americans and MyPlate from the U.S. Department of Agriculture.

The Dietary Guidelines for Americans describes a healthy diet as one that:

• Includes a variety of vegetables, fruits, grains (at least half whole grains), low-fat and low-fat milk, yogurt and cheese, and oils.

  Whole grains and dark green leafy vegetables are good sources of magnesium. Low-fat milk and yogurt also contain magnesium. Some ready-to-eat breakfast cereals are fortified with magnesium.

• Includes a variety of protein foods such as lean meats, poultry, eggs, seafood, beans, peas and lentils, nuts and seeds, and soy products.

  Dried beans and legumes (such as soybeans, baked beans, lentils, and peanuts) and nuts (such as almonds and cashews) provide magnesium.

• Limit foods and beverages high in sugars, saturated fats and sodium.


• Limits the use of alcoholic beverages.


• Stays within the daily calorie requirement.

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