Nutrition Tips with Mary: MAGNESIUM:
Magnesium is a mineral the body needs for normal muscles, nerves, and bones. It also helps keep a steady heart rhythm, a healthy immune system, normal blood sugar levels and blood pressure, and is involved in making energy and protein for the body. In total magnesium participates in more than 300 enzymatic reactions in the body.

Good sources of Magnesium:

Magnesium is found naturally in many foods and is added to some fortified foods. You can get recommended amounts of magnesium by eating a variety of foods, including the following:

 Legumes, nuts, seeds, whole grains
 Green leafy vegetables such as spinach, swiss chard, beet greens
 Kelp, shrimp, dulse, avocado
 Eggs, garlic, cheddar cheese

Symptoms of Magnesium deficiency:

Symptoms of magnesium deficiency include:
 loss of appetite
 nausea
 vomiting 
 fatigue
 weakness.
Extreme magnesium deficiency can cause:
 numbness
 tingling
 muscle cramps
 seizures
 personality changes
 an abnormal heart rhythm.

Magnesium Supplements:

Magnesium is best obtained from food but if choosing a supplement the most absorbable forms are magnesium citrate and magnesium glycinate.