Foods that are high in magnesium include toasted wheat germ; sunflower seeds; legumes; whole grains; green, leafy vegetables; seafood; nuts; meats; tofu; almonds; quinoa; pumpkin seeds and dairy products. Fortunately, magnesium is abundant in many foods that are easy to find and are routinely eaten.
Magnesium is necessary for nearly every function that the body performs. It also seems to protect against cardiovascular disease, menstrual irregularities, kidney stones and gallstones. It is also part of the formula for antacids and laxatives. Magnesium supports healthy levels of blood glucose and the strength of bones and tooth enamel. Low levels of magnesium can result in mental changes, such as irritability, confusion and depression, as well as nausea and muscle weakness.
It's difficult to overdose on magnesium because the body uses what it needs and excretes the rest. However, there are some health conditions in which taking magnesium supplements is contraindicated. People who are suffering from kidney disease and certain cardiac problems shouldn't take magnesium supplements.
The recommended daily requirement, or RDA, of magnesium for adult females is between 310 and 320 milligrams. The number should increase if the woman is pregnant or nursing. Men need to consume between 400 and 420 milligrams of magnesium daily.