Magnesium is involved in over 300 enzymatic reactions. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. It also helps regulate blood sugar levels and promotes normal blood pressure.

The recommended dietary allowance (RDA) for magnesium varies by age and sex. For adult men, it's about 400–420 mg per day; for adult women, 310–320 mg per day. Pregnant and breastfeeding women need slightly more. Always consult with a healthcare professional.

Early signs include loss of appetite, nausea, vomiting, fatigue, and weakness. As deficiency worsens, numbness, tingling, muscle cramps, seizures, personality changes, and abnormal heart rhythms can occur. Severe deficiency is rare but can be caused by certain medical conditions.

Top sources include pumpkin seeds, almonds, spinach, cashews, peanuts, soy products, black beans, whole grains, and dark chocolate. Using this tool you can explore many magnesium-rich foods and compare their contents.

It's very unlikely to get too much magnesium from food alone. Excess magnesium from food is usually excreted by the kidneys. However, high doses from supplements can cause diarrhea, nausea, and abdominal cramping. Extremely high intakes can lead to serious side effects.