Needed for more than 300 biochemical reactions in the body. Maintains muscle and nerve functions; keeps heart rhythm regular; strengthens teeth and bones.
How Much: RDA = 420 mg for men age 31 and older; 320 mg for women age 31 and older.
Too Much: UL = 350 mg, supplements only; no upper limit via diet.
Too Little: Symptoms include loss of appetite, nausea, vomiting, fatigue and weakness.
Foods: Kelp, wheat germ, soy beans, almonds, cashews, sunflower seeds, beans, potatoes and peanut butter.
Interactions: Some diuretics, bone drugs, antibiotics and iron.
Research Note: A study shows higher intakes of fiber and magnesium may decrease the risk of type 2 diabetes.
