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Functions essential to bone growth and production of cells and genetic material cofactor in enzymatic release of energy regulates neuromuscular sensitivity including regulation of normal heart rhythm Deficiency muscle cramps and weakness twitching confusion irregular heartbeat insomnia deficiency most often seen in alcoholics people taking diuretics those dehydrated from prolonged diarrhea Good Sources Natural green, leafy vegetables (raw) nuts beans soybeans and soy products whole grains fish, crab, oysters, scallops kelp potato, sweet potato, beets avocado figs, apricots, dates, prunes, raisins, banana, blackberry, coconut also found in plant and animal tissues but seldom occurs in high concentration Food Quantity mg Peanut butter 1 tbsp 28 Cashews 12 50 Potato, baked 1 medium 55 Spinach, cooked 1/2 cup 79 Kelp 1 oz 217 Buckwheat 1 oz 65 Artificial wheat bran wheat germ black strap molasses brewer's yeast Recommended Daily Allowances (RDA) Males 420 mg 19 yrs. and older 350 mg 15-18 yrs. 400 mg 11-14 yrs 270 mg Females 320 mg 19 yrs. and older 280 mg 15-18 yrs. 300 mg 11-14 yrs 280 mg Pregnant females 320 mg Lactating females with infant 7 mths - 1 yr 340 mg 1-6 mths 355 mg Children 7-19 yr. 170 mg 4-6 yrs. 120 mg 1-3 yrs 80 mg Infants 7 mths - 1 yr 60 mg birth - 6 mths 40 mg Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) not yet determined 350 g is the UL of pharmacological magnesium only. there is no evidence of ill effects ingesting amounts naturally occurring in food Intakes above UL may lead to negative health consequences. Supplementation Not usually recommended, unless a dietary deficiency is diagnosed