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General description	Essential element important for muscle contraction.
Found	- unrefined cereals - lemons, grapefruit, apples - leafy green vegetables - peanuts - bananas - dry fruit - dark chocolate - yoghurt - seeds
Anti-aging role	- protect against cardiovascular disease - lower high blood pressure - improves insulin production - reduce the frequency of migraines - significant improvement in sleep efficiency - minimize the severity of asthma attacks - alleviate the symptoms of PMS - supplementation is important for people who takes diuretics and digitalis
Deficiency symptoms	- depression, apprehensiveness, confusion, disorientation, insomnia - vertigo - sensitivity to noise - irritability - poor memory - tremor - convulsions - tetany - muscle cramps
Therapeutic doses	RDA for men: 19 - 30 years - 400mg 30 - 70 years - 420mg RDA for women: 19 - 30 years - 310 mg 30 - 70 years - 320 mg European RDA- 300 mg
Maximum safe level	350 mg as supplements
Side effects	- diarrhea - nausea, vomiting - high blood pressure - it can be toxic for people with heart or kiddney diseases
Contraindications	- heart disease - kidney disease
Interactions	DRUG INTERACTIONS: - digoxin - nitrofurantoin - decrease biphosphate absorption - decrease chlorpromisone, penicillamine, anticoagulans, quinolones and tetracyclines absorption - long-term usage of furosemide i thiazide diuretics can increase magnesium excretion FOOD INTERACTIONS: - high doses of zinc from supplements, fiber and protein reduce the absorption of magnesium - vitamin D promotes the absorption of magnesium
High risk groups	- people with GI disorders (Chron's disease, long-term diarrhea, celiac disease, malabsorption syndrome...) - patients with removed part of intestine (by operation) - people with intestinal inflammation processes incurred by radiation - people with kiddney diseases (there is no magnesium reabsorption from primary urine) - people with long-term diuretic therapy - people with long-term (more than 3 months) proton pump blockers therapy - people with type 2 diabetes - chronical alcoholics - older people - athletes
Composition formulas	- oxide, gluconate, chloride, citrate - oxide has the best absorption
Other remarks	- magnesium is insoluble in water - 1 g of magnesium oxide - 0,6 g of pure magnesium is absorbed

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