Just like phosphorus, Magnesium assists in basic operations of cells. Enzymes are microscopic proteins that quicken chemical reactions in the body. Magnesium is needed in more than 300 different enzymes and is essential in cellular work.

• What it does: bone mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, tooth maintenance, and immune function

• Good Sources: spinach, black beans, soy milk, black eyed peas, bran cereal, oysters, yogurt

• What happens if you consume too much of it: from non food sources only-diarrhea, pH imbalance, dehydration

• How much is too much: more than 350 mg/day

• What happens if you don’t consume enough: weakness, confusion, if extreme convulsions uncontrollable muscle contractions, hallucinations, difficulty swallowing, in children- growth failure

• Daily Requirement Intake: Men(19-30 years)= 400 mg/day

Women (19-30 years) = 310 mg/day

This information can be found in any nutrition text book or on the National Institute of Health Website. This is only a basic description of vitamins and the amounts needed for an average adult diet of 2,000 calories. Some vitamins and foods may react with your body when on certain medications. Always consult your doctor before starting any supplements or diet. For further information consult with your Physician or a Registered Dietitian. Your way to excellent health starts with you.