Function:

  1. maintain normal nerve and muscle function
  2. supports a healthy immune system
  3. keeps the heartbeat steady
  4. helps bones remain strong
  5. helps adjust blood glucose levels
  6. 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:

  1. Nausea, vomiting
  2. Diarrhea
  3. Low mood, depression
  4. Muscle weakness
  5. Low blood pressure, abnormal heartbeat
  6. Heart attack
    https://www.hsph.harvard.edu/nutritionsource/magnesium/

 

Recommended daily intake= 420 mg

  1. Spearmint, dried [mint]
    Contain: 602 mg
    %DV: 151%
  2. watermelon seed kernels, dried
    Contain: 515 mg
    %DV: 129%
  3. safflower seed kernels, dried
    Contain: 353 mg
    %DV: 88%
  4. sesame seeds, whole, dried
    Contain: 351 mg
    %DV: 88%
  5. Yard long beans, mature seeds, raw
    Contain: 338 mg
    %DV: 85%
  6. cashew nuts, raw
    Contain: 292 mg
    %DV: 73%
  7. Soybeans, mature seeds, raw
    Contain: 280 mg
    %DV: 70%
  8. curry powder
    Contain: 254 mg
    %DV: 64%
  9. Oat bran, raw
    Contain: 235 mg
    %DV: 59%
  10. Peanuts, all types, raw
    Contain: 168 mg
    %DV: 42%

 

Deficiency symptoms

  1. Insomnia
    https://www.ncbi.nlm.nih.gov/pubmed/23853635
  2. coronary arterial spasm leading to sudden death ischemic heart disease
    https://science.sciencemag.org/content/208/4440/198
  3. Anxiety
    https://www.ncbi.nlm.nih.gov/pubmed/28445426
  4. Depression
    https://www.ncbi.nlm.nih.gov/pubmed/19780403
  5. attention deficit hyperactivity disorder (ADHD).
    https://www.ncbi.nlm.nih.gov/pubmed/9368235
  6. 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