Minerals 
Magnesium

MAJOR

 RDI UNIT
/DAY
MALE - ADULT - 19 to 50 Years 350 mg
FEMALE - ADULT - 19 to 50 Years 280 mg
PREGNANCY - Trimester 1 - 18 and Under 320 mg
PREGNANCY - Trimester 1 - 19 and Over 320 mg
PREGNANCY - Trimester 2 - 18 and Under 320 mg
PREGNANCY - Trimester 2 - 19 and Over 320 mg
PREGNANCY - Trimester 3 - 18 and Under 320 mg
PREGNANCY - Trimester 3 -  19 and Over 320 mg
LACTATING - 18 and Under 340 mg
LACTATING - 19 and Over 340 mg
MALE - INFANTS - 0 to 6 Months    
FEMALE - INFANTS - 0 to 6 Months    
MALE - INFANTS - 7 to 12 Months    
FEMALE - INFANTS - 7 to 12 Months    
MALE - INFANTS - 1 to 3 Years    
FEMALE - INFANTS - 1 to 3 Years    
MALE - CHILDREN - 4 to 8 Years    
FEMALE - CHILDREN - 4 to 8 Years    
MALE - CHILDREN - 9 to 13 Years 350 mg
FEMALE - CHILDREN - 9 to 13 Years 280 mg
MALE - ADOLESCENTS - 14 - 18 Years 350 mg
FEMALE - ADOLESCENTS - 14 - 18 Years 280 mg
MALE - ELDERLY - Over 50 350 mg
FEMALE - ELDERLY - Over 50 280 mg

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FATS, OILS & SWEETS

MILK, YOGURT & CHEESE GROUP

MEAT, POULTRY, FISH, DRY BEANS, & NUTS GROUP

VEGETABLE GROUP

FRUIT GROUP

 

BREAD, CEREAL, RICE, & PASTA GROUP
Use sparingly 2-3 Servings 2-3 Servings 3-5 Servings 2-4 Servings 6-11 Servings
SOURCES
NUTS
GREEN VEGETABLES
WHOLE GRAINS
FUNCTIONS
ACIDOSIS
ARRHYTHMIA
BRONCHITIS
BULIMIA
CALF CRAMPS
CARDIAC ARRHYTHMIA
CHRONIC FATIGUE SYNDROME
CONSTIPATION
ENDOMETRIOSIS
HEARING PROBLEMS
HEART DISEASE
HORMONAL IMBALANCE
KIDNEY STONES
LYME DISEASE
MENOPAUSE
MYALGIA
OSTEOPOROSIS
RAYNAUD'S DISEASE
AT RISK
 
 

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DEFICIENCY SYMPTOMS
CALCIUM DEPLETION
HEART SPASMS
NERVOUSNESS
MUSCULAR EXCITABILITY
CONFUSION
KIDNEY STONES
TOXICITY SYMPTOMS
 
 

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Last Update: June 10, 2005