Magnesium

 
Recommended Dietary Allowance (RDA) per Day
Men:400 mg (≤30 y) ‑ 420 mg (>30y)
Women:310 mg (≤30 y) ‑ 320 mg (>30 y)
  • Whole grains
  • Nuts
  • Seeds
  • Legumes
  • Green leafy vegetables
  • Tolerable Upper Intake Level (UL) for non‑food sources is 350 mg/day
  • Doses above 700 mg/day can cause diarrhea 
  • Those with impaired kidneys can easily become overloaded, ultimately leading to respiratory depression and coma