What is magnesium? Why do we need it?
		
      An essential trace element, magnesium is found in every cell in the body. 
        It is silver-white in color and metallic in nature.
      Why do we need it?
      Magnesium is responsible for a variety of bodily functions. It is needed 
        for bone, protein and fatty acid formation; the creation of new cells; 
        the activation of B vitamins; relaxing muscles; clotting blood; proper 
        function of the immune system; and the formation of ATP. Insulin secretion 
        and function also require magnesium.
      Because magnesium has so many different actions in the body, the exact 
        reasons for some of its effects remain unknown. Preliminary research, 
        however, has shown it to improve vision in people with glaucoma, lower 
        blood pressure, reduce hyperactivity in children, and reduce symptoms 
        in people suffering from chronic fatigue syndrome.
      How much magnesium should I take?
      According to the National Academy of Sciences, the recommended daily 
        allowance (RDA) of magnesium is as follows:
      
        - Adult men: 400 milligrams/day
 
- Adult women: 310 milligrams/day
- Children aged 7-10: 130 milligrams/day
 
- Infants: 75 milligrams/day
- Pregnant/lactating women: between 310-350 milligrams/day
In addition, it is recommended that people with kidney disease should 
        not take magnesium supplements without first consulting a doctor.
      What are some good sources of magnesium?
      Chocolate is an excellent source of magnesium. Moderate amounts can be 
        found in legumes, nuts, whole grain foods, soy flour, tofu, green vegetables, 
        brown rice, raisins and seafood. 
      
What can happen if I don't get enough magnesium? 
      
While magnesium deficiency is rare, diabetics, people who routinely take 
        laxatives or diuretics, and alcoholics are at greater risk for becoming 
        deficient. Symptoms of magnesium deficiency include fatigue, insomnia, 
        abnormal heart rhythms, muscle weakness and spasm, depression, listlessness 
        and loss of appetite. 
      
What can happen if I take too much? 
      
Toxicity from increased magnesium intake is rare, because the body usually 
        eliminates excess amounts. The most common symptom of magnesium of toxicity 
        is diarrhea, a condition which may occur with amounts as low as 500 milligrams 
        per day. Excess intake of magnesium may also result in decreased calcium 
        absorption.
		
      References
      
        - Recommended Dietary Allowances, 10th ed. Washington, 
          D.C.: National Academy Press, 1989.
          
- Murray M. Encyclopedia of Nutritional Supplements. 
          Rocklin, CA: Prima Publishing, 1996.
          
- Gaspar AZ, Gasser P, Flammer J. The influence of magnesium 
          on visual field and peripheral vasospasm in glaucoma. Ophthalmologica 
          1995;209:11-13.
          
- Kawano Y, Matsuoka H, Takishita S, Omae T. Effects 
          of magnesium supplementation in hypertensive patients. Hypertension 
          1998;32:260-65.
          
- Starobrat-Hermelin B, Kozielec T. The effects of magnesium 
          physiological supplementation on hyperactivity in children with attention 
          deficit hyperactivity disorder (ADHD): Positive response to magnesium 
          oral loading test. Magnesium Res 1997;10:149-56.
          
- Cox IM, Campbell MJ, Dowson D. Red blood cell magnesium 
          and chronic fatigue syndrome. Lancet 1991;337:757-60.