Function:
- maintain normal nerve and muscle function
- supports a healthy immune system
- keeps the heartbeat steady
- helps bones remain strong
- helps adjust blood glucose levels
- It aids in the production of energy and protein
https://medlineplus.gov/ency/article/002423.htm
Overdose: more than 350 mg
Excess: excreted in the urine
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h8
Type: neither water-soluble nor fat-soluble
https://wearefeel.com/blogs/learn/what-is-magnesium-vitamins
Side effects of high magnesium:
- Nausea, vomiting
- Diarrhea
- Low mood, depression
- Muscle weakness
- Low blood pressure, abnormal heartbeat
- Heart attack
https://www.hsph.harvard.edu/nutritionsource/magnesium/
Recommended daily intake= 420 mg
- Spearmint, dried [mint]
Contain: 602 mg
%DV: 151% - watermelon seed kernels, dried
Contain: 515 mg
%DV: 129% - safflower seed kernels, dried
Contain: 353 mg
%DV: 88% - sesame seeds, whole, dried
Contain: 351 mg
%DV: 88% - Yard long beans, mature seeds, raw
Contain: 338 mg
%DV: 85% - cashew nuts, raw
Contain: 292 mg
%DV: 73% - Soybeans, mature seeds, raw
Contain: 280 mg
%DV: 70% - curry powder
Contain: 254 mg
%DV: 64% - Oat bran, raw
Contain: 235 mg
%DV: 59% - Peanuts, all types, raw
Contain: 168 mg
%DV: 42%
Deficiency symptoms
- Insomnia
https://www.ncbi.nlm.nih.gov/pubmed/23853635 - coronary arterial spasm leading to sudden death ischemic heart disease
https://science.sciencemag.org/content/208/4440/198 - Anxiety
https://www.ncbi.nlm.nih.gov/pubmed/28445426 - Depression
https://www.ncbi.nlm.nih.gov/pubmed/19780403 - attention deficit hyperactivity disorder (ADHD).
https://www.ncbi.nlm.nih.gov/pubmed/9368235 - Leg cramps and restlessness syndrome
https://www.medscimonit.com/abstract/index/idArt/420841/act/3
https://academic.oup.com/sleep/article/21/5/501/2725976
