Risk factors for deficiency include older age, certain medications (like diuretics), gastrointestinal diseases, and conditions like diabetes which affect Magnesium absorption. Symptoms of Magnesium deficiency can range from mild to severe and may include muscle cramps, fatigue, irregular heartbeat, and even seizures in extreme cases. Magnesium from whole foods is also typically more readily absorbed than Magnesium in supplement form.ĭespite its availability in food sources, Magnesium deficiency is relatively common - up to 50% of people may be deficient in this vital mineral. Obtaining Magnesium from natural food sources is preferable as Magnesium rich foods come packaged with other essential nutrients, vitamins and fibre which work synergistically to promote overall health. Additionally, fatty fish, avocado, bananas and dark chocolate can contribute to Magnesium intake too. Magnesium rich foods include leafy greens like spinach and kale, nuts and seeds such as almonds and sunflower seeds, legumes like black beans and lentils and wholegrains such as quinoa. Magnesium is indeed present in many natural foods, which means it is accessible through a balanced diet. The recommended dietary allowance (RDA) for Magnesium varies by age, sex, and life stage, but generally, adult men require about 400-420 mg/day, and adult women need about 310-320 mg/day. Magnesium is involved in over 300 enzymatic reactions in the body, making it an indispensable part of our daily diet. It is involved in numerous bodily functions, from supporting muscle and nerve function to regulating blood sugar levels and promoting a healthy heart. Magnesium is an essential mineral, which plays a vital role in many of the body’s functions.

Taurine magnesium absorption