Magnesium

Forms:  Magnesium oxide, magnesium amino acid chelate

Sources:  Whole grains, spinach, lima beans, bananas, low fat milk

RDA:  420 mg for adults

Description:  The benefits of magnesium are plenty. Magnesium is needed for carbohydrate and fat metabolism as well as for ATP synthesis.  As an electrolyte, it is needed for ion transfer and is therefore vital in nerve impulse transmission and muscle contraction.  Magnesium is also needed for DNA and RNA synthesis, bone formation, and for making the antioxidant glutathione.  A magnesium deficiency can cause abnormal heart rhythm, muscle spasm, insomnia, and osteoporosis.  No toxicity is associated with the natural forms of magnesium found in food.  However, supplemental form should not exceed the RDA.