Magnesium
Body function
Muscle and nerve function; energy production; sleep regulation; bone health
Daily requirement
310–420 mg/day depending on age and sex
Deficiency signs
Muscle cramps, poor sleep, fatigue, anxiety, constipation
Excess risks
Diarrhoea and nausea at high doses; risk in kidney disease
At-risk groups
Older adults, type 2 diabetics, people with GI disorders, heavy alcohol users
Supplement forms
Magnesium glycinate, citrate, oxide, threonate, malate
Food sources
- Pumpkin seeds — 156 mg magnesium per 30g
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.