Vitamin: Any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.
Mineral: A solid inorganic substance of natural occurrence. A substance obtained by mining. An inorganic substance needed by the human body for good health.
Water-Soluble: Able to be dissolved in water.
Fat-Soluble: Soluble in oils or fats.
Magnesium: A mineral involved in many processes in the body including nerve signaling, the building of healthy bones, and normal muscle contraction. About 350 enzymes are known to depend on magnesium.
Good Sources of Magnesium: Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. In general, foods containing dietary fiber provide magnesium.
Daily Needs: The amount of magnesium you need depends on your age and sex. Teen boys (age 14-18) need 410mg. Teen girls (age 14-18) need 360mg.
What happens when you consume too much? Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
What happens if you consume not enough? Symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. Extreme magnesium deficiency can cause numbness, tingling, muscle cramps, seizures, personality changes, and an abnormal heart rhythm.