Magnesium is a mineral that is vital to your body's functioning. Plenty of common foods, particularly vegetables and grains, contain enough magnesium to help you meet your daily recommended requirement. While it is difficult to eat too much magnesium naturally, taking too many supplements can give you an unhealthy dose of the mineral. Do not take magnesium supplements without consulting your doctor first.
Effects
Magnesium contributes to the development of healthy teeth and bones; supports kidney, muscle, and heart functioning; and activates enzymes that help regulate energy. Magnesium also regulates your body's levels of calcium, potassium and zinc and contributes to muscular contraction and relaxation. Getting enough magnesium can make treatments for many diseases, including asthma, diabetes, migraine headaches and osteoporosis, more effective.
Deficiency
While most people do not suffer from magnesium deficiency, those who abuse alcohol increase their risk of this problem. According to the National Institutes of Health, magnesium deficiency can result in sleepiness, confusion, weakness and rapid heartbeat. Extreme deficiency can cause hallucinations, delirium and numbness. Certain surgeries and low calcium levels can also lead to magnesium deficiency.
Food Sources
The best sources of magnesium are leafy green vegetables. Whole grains and nuts are also excellent sources, as are bananas. Expand your meal options creatively by learning to prepare tofu, wheat bran, soybean flour, pumpkin seeds, black walnuts and agar seaweed to meet your magnesium needs. Herbs containing the mineral include coriander, poppy seed, dill, sage, basil, cumin, sage, tarragon and marjoram. For a fast, magnesium-rich snack, make a sandwich of peanut butter and banana on whole-grain bread. Add a side dish of leafy greens to your dinner menu or prepare a mid-afternoon spinach and rice milk smoothie to boost your magnesium levels.
Recommendations
According to the National Institutes of Health, adult females should get 310 to 320 milligrams of magnesium each day. For adult males, 400 to 420 milligrams are recommended. Pregnant and breastfeeding women require more magnesium, while children require between 80 to 360 milligrams depending on age and sex. Several servings of magnesium-packed foods will help a person meet recommendations.
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