Magnesium Health Benefit – Food Source, Deficiency Symptoms

Magnesium health benefit

Magnesium health benefits are important minerals needed for all cells in the body to function properly. It is an antidote to stress, the most powerful relaxation mineral available, and it can help improve your sleep. So health benefits of magnesium and potassium are important elements to maintain our healthy life. In our, the everyday eating list must have it.

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [rx-rx]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm [rx].

Magnesium Health Benefit; Magnesium Rich Foods, Deficiency Symptoms

Interesting Facts & Magnesium Health Benefit

Still, feeling estranged from your body’s friend magnesium?

Here are 15 fun facts about this particular mineral:

  • Magnesium is one of the most common mineral deficiencies.
  • The chemical element symbol for magnesium is Mg.
  • The atomic number for magnesium is 12.
  • Magnesium is essential for photosynthesis to take place.
  • Magnesium has a boiling point of 1,091F. To put this into perspective, water has a boiling point of 212F.
  • Aside from sodium, magnesium is the most plentiful metal found in seawater.
  • Magnesium is essential for life; not only for our bodies but for our planet as well.
  • More than 10% of the Earth’s mass is made up of magnesium.
  • The human body absorbs anywhere from 10-50% of magnesium intake.
  • Magnesium is essential for sleep.
  • There is enough magnesium in the Earth to make another planet roughly the size of Mars, plus three moons on the side.
  • This element burns both pure carbon dioxide and nitrogen. This means that if you tried to use a carbon dioxide fire extinguisher to put out a magnesium fire, you would only end up adding to the flames.
  • Magnesium is one of the three most commonly used metals.
  • The first suggested name from Sir Humphrey Davy was Magnium, but it soon evolved into the name Magnesium.
  • Of all the magnesium found in the human body, 60% can be found in the skeleton.

If pregnant women came in with pre-term labor, or high blood pressure of pregnancy (pre-eclampsia) or seizures, we gave them continuous high doses of intravenous magnesium.

But you don’t have to be in the hospital to benefit from getting more magnesium. You can start taking regular magnesium supplementation today and see results.

The Relaxation Mineral with Magnesium Health Tips

  • Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.
  • This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.
  • When was the last time you had a good dose of seaweed, nuts, greens, and beans? If you are like most Americans, your nut consumption mostly comes from peanut butter.
  • That is why the list of conditions that are found related to magnesium deficiency is so long. In fact, there are over 3,500 medical references on magnesium deficiency!

Even so, this mineral is mostly ignored because it is not a drug, even though it is MORE powerful than drugs in many cases. That’s why we use it in the hospital for life-threatening and emergency situations like seizures and heart failure.

You might be magnesium deficient if you have any of the following symptoms:

  • Muscle cramps or twitches
  • Insomnia
  • Irritability
  • Sensitivity to loud noises
  • Anxiety
  • Autism
  • ADD
  • Palpitations
  • Angina
  • Constipation
  • Anal spasms
  • Headaches
  • Migraines
  • Fibromyalgia
  • Chronic fatigue
  • Asthma
  • Kidney stones
  • Diabetes
  • Obesity
  • Osteoporosis
  • High blood pressure
  • PMS
  • Menstrual cramps
  • Irritable bladder
  • Irritable bowel syndrome
  • Reflux
  • Trouble swallowing

Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels.

In our society, magnesium deficiency is a huge problem. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit — and about 15 percent of the general population have a magnesium deficiency.

  • But this seriously underestimates the problem, because a serum magnesium level is the LEAST sensitive way to detect a drop in your total body magnesium level. So rates of magnesium deficiency could be even higher!
  • The reason we are so deficient is simple: Many of us eat a diet that contains practically no magnesium — a highly-processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium).
  • When was the last time you had a good dose of sea vegetables (seaweed), nuts, greens, and beans? If you are like most Americans, your nut consumption mostly comes from peanut butter, and mostly in chocolate peanut butter cups.
  • Much of modern life conspires to help us lose what little magnesium we do get in our diet. Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites. In fact, in one study in Kosovo, people under chronic war stress lost large amounts of magnesium in their urine.


This is all further complicated by the fact that magnesium is often poorly absorbed and easily lost from our bodies. To properly absorb magnesium we need a lot of it in our diet, plus enough vitamin B6, vitamin D, and selenium to get the job done.

A recent scientific review of magnesium concluded, “It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.” (ii) I couldn’t’ have said it better myself.

Stop Draining Your Body of Magnesium

  • Limit coffee, colas, salt, sugar, and alcohol
  • Learn how to practice active relaxation
  • Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)
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Eat Foods High in Magnesium

Include the following in your diet as often as you can

  • Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soybeans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic.

Here are two recipes to help you include magnesium in your daily diet – Coconut Peach Crumble and Grilled Salmon with Avocado & Garlic Salsa.

Take Magnesium Supplements

  • The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 200 mg.
  • Some may need much more depending on their condition.
  • Most people benefit from 400 to 1,000 mg a day.
  • The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.
  • Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements).
  • Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate.
  • Most minerals are best taken as a team with other minerals in a multi-mineral formula.
  • Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much-needed magnesium.

People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision. So if you’re coping with the symptoms here, relax! Magnesium is truly a miracle mineral. It is essential for lifelong vibrant health.

Recommended Intakes

Intake recommendations for magnesium and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences) [rx]. DRI is the general term for a set of reference values used to plan and assess nutrient intakes of healthy people. These values, which vary by age and sex, include:

  • Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
  • Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
  • Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
  • Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

Table 1 lists the current RDAs for magnesium [rx]. For infants from birth to 12 months, the FNB established an AI for magnesium that is equivalent to the mean intake of magnesium in healthy, breastfed infants, with added solid foods for ages 7–12 months.

Recommended Dietary Allowances (RDAs) for Magnesium [1rx]
Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg* 30 mg*
7–12 months 75 mg* 75 mg*
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg

Food Sources


The following foods are good to excellent sources of magnesium:

  • Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
  • Spinach boiled: 39% of the RDI in a cup (180 grams).
  • Swiss chard boiled: 38% of the RDI in a cup (175 grams).
  • Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
  • Black beans: 30% of the RDI in a cup (172 grams).
  • Quinoa, cooked: 33% of RDI the in a cup (185 grams).
  • Halibut: 27% of the RDI in 3.5 ounces (100 grams).
  • Almonds: 25% of the RDI in a quarter cup (24 grams).
  • Cashews: 25% of the RDI in a quarter cup (30 grams).
  • Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
  • Avocado: 15% of the RDI in one medium avocado (200 grams).
  • Salmon: 9% of the RDI in 3.5 ounces (100 grams).

Magnesium Foods Source [1rx]

(mg) per
Pumpkin seeds, roasted, 1 ounce
Chia seeds, 1 ounce
Almonds, dry roasted, 1 ounce
Spinach, boiled, ½ cup
Cashews, dry roasted, 1 ounce
Peanuts, oil roasted, ¼ cup
Cereal, shredded wheat, 2 large biscuits
Soymilk, plain or vanilla, 1 cup
Black beans, cooked, ½ cup
Edamame, shelled, cooked, ½ cup
Peanut butter, smooth, 2 tablespoons
Potato, baked with skin, 3.5 ounces
Rice, brown, cooked, ½ cup
Yogurt, plain, low fat, 8 ounces
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving
Oatmeal, instant, 1 packet
Kidney beans, canned, ½ cup
Banana, 1 medium
Salmon, Atlantic, farmed, cooked, 3 ounces
Milk, 1 cup
Halibut, cooked, 3 ounces
Raisins, ½ cup
Bread, whole wheat, 1 slice
Avocado, cubed, ½ cup
Chicken breast, roasted, 3 ounces
Beef, ground, 90% lean, pan-broiled, 3 ounces
Broccoli, chopped and cooked, ½ cup
Rice, white, cooked, ½ cup
Apple, 1 medium
Carrot, raw, 1 medium

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for magnesium is 420 mg for adults and children aged 4 years and older [rx]. FDA does not require food labels to list magnesium content unless magnesium has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.


If you have a medical condition, then check with your doctor before taking a supplement.

Although these supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.

Magnesium supplements that are absorbed well include:

  • Magnesium citrate.
  • Magnesium glycinate.
  • Magnesium orotate.
  • Magnesium carbonate.

The recommended daily amount is 300–400 mg, taken with food. However, for some people, this amount may cause loose stools

Health Benefits of Magnesium


  • If you are suffering from Irritable Bowel Syndrome (IBS) or constipation you would do well to turn your attention to magnesium for help.
  • Getting the proper amount of magnesium helps negate the acids found within your stomach, thereby allowing digested food to run smoothly through your intestines. This is a natural way to ease the suffering associated with digestive issues.
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Magnesium and Bone Health

  • The bones are one of the main elements of your body that benefit most from magnesium.
  • Magnesium regulates the levels of calcium absorbed by your body, along with zinc, copper, and vitamin D.
  • Not only will these minerals help keep your bones healthy and strong, but they may also prevent or lower the chance of developing osteoporosis later in life.

Helps Treat Asthma

  • Those suffering from chronic asthma have benefited from using magnesium to treat their symptoms.
  • This is due to the fact that many who suffer from asthma are shown to have lower levels of magnesium than normal.
  • The intake of magnesium supplements may regulate breathing, ease wheezing, and relax the bronchial muscles to promote easier breathing.

Protein Molecules and Enzymes

  • Enzymes, or protein molecules, work inside the body to stimulate chemical reactions. Magnesium is one of the key factors in assisting these molecules.

Contributes to Muscle Building

  • Magnesium contributes to building muscle. When it comes to toning and exercise, the body requires plenty of iron, zinc, calcium, chromium, and magnesium to build muscle.
  • Research indicates that even minuscule magnesium deficiencies may hinder muscle growth and performance in athletes.
  • Magnesium also plays a vital role in your body’s energy production, or ATP (Adenosine Triphosphate).
  • Studies also show that proper magnesium intake for athletes results in increased peak oxygen intake.

Chronic Pain

  • A 2010 study done by the Journal of Physiology tested a theory that magnesium is found to reduce nerve pain in patients. N-methyl-D-aspartate or NMDA  is a brain chemical that triggers nerve pain when overstimulated. Magnesium will help settle the NMDA and ease chronic pain.

Eases Muscle Pain

  • Proper magnesium intake is great for easing sore muscles.
  • Magnesium causes muscles to relax and can, therefore, decrease pain associated with overworked muscles.

Maintains Excellent Heart Health

  • Those who have a magnesium deficiency may experience negative impacts on their heart health. A lack of adequate magnesium can lead to heart disease.
  • A study in the Circulation Journal tested the effectiveness of magnesium supplements on patients with heart disease and found that those who took the supplement twice a day for half a year had better physical stamina and improved blood vessels.

Insulin and Diabetes

  • Studies show that those suffering from a magnesium deficiency are more at risk of developing diabetes in the future. On the other hand, those who are meeting the recommended daily intake of magnesium will have much healthier options ahead.
  • This is because magnesium aids in the activity and release of insulin and will get a better handle on maintaining a healthy blood glucose level.
  • While magnesium is said to be good for individuals with type-2 diabetes, it is always wise to consult your doctor before adding any supplements into your diet.

Keeps Your Teeth Healthy

  • Since the bones take in the majority of magnesium’s benefits, it’s no surprise that this mineral is fantastic for your teeth. Magnesium helps your body better absorb calcium, which leads to strengthened bones and well-formed teeth.


  • Magnesium is essential for a baby’s growth and healthy pregnancy. Proper magnesium intake increases the pain threshold, reduces the risk of bone deficiencies, optimizes blood circulation, and may prevent eclampsia. Magnesium also contributes to a baby’s nutrition while in-utero, as well as tissue recovery and growth.


  • Magnesium can operate as a muscle relaxant, making it an ideal mineral for those who suffer from migraines, muscle tension, or tension headaches. Chronic migraine sufferers often have low levels of magnesium in the body – in fact, this is often one of the prominent symptoms of a magnesium deficiency. Adding a magnesium supplement into your diet may reduce both the occurrence and severity of future migraines.

Premenstrual Syndrome

  • Due to the muscle-relaxing qualities that magnesium has on the body, many women have been able to ease cramps and pains brought on by premenstrual syndrome, or PMS.
  • Not only will magnesium help combat aching brought on by PMS, some studies even suggest that women can find relief in mood changes brought on by that time of the month.

Collagen Production

  • Collagen is beneficial for your whole body. Not only does it keep your hair healthy and shiny, and your skin looking young and supple, it also aids in many other facets of bodily care.
  • For example, collagen helps balance hormones and benefits joint and bone health, and digestion. Magnesium helps aid the same proteins that turn into collagen.

Contributes to Bladder Control

  • People of all ages suffer from bladder control issues ranging from the frequent urge to urinate to problems spotting throughout the day.
  • Magnesium helps fight infections, interstitial cystitis, and nephritis, all of which can contribute to bladder control issues.

15 Top Health Benefit of Magnesium

Muscle Spasms & Cramps

Most of our magnesium is locked away deep in our muscle tissue. Leg cramps, foot aches, muscle stiffness, and muscle twitches are tell-tale signs of a magnesium deficiency, especially when they occur at night. Prāz Naturals makes a Muscle Conditioner Soak packed with antioxidants, anti-inflammatories and magnesium. Your body absorbs the magnesium while you soak.


Studies have shown that children who were administered magnesium daily over a period of six months saw a dramatic reduction in hyperactivity symptoms. This is incredible news for anyone seeking an alternative solution to ADHD symptoms.

Calcification of the Arteries

Among the more dangerous symptoms of a magnesium deficiency, calcification of arteries can lead to heart disease, heart attacks, and even heart failure. Some cardiac issues are given injections of magnesium chloride to stop clotting and calcification.

Anxiety or Depression

Magnesium hangs out in the brain to calm down something known as the ‘NMDA receptor.’ Think of it as a bodyguard protecting this receptor from getting too excited. When the magnesium is missing, glutamate and calcium (two excitatory agents) activate the NMDA receptor-like there’s no tomorrow, which leads to a whole host of mental problems, including anxiety and depression.


Researchers discovered magnesium deficiencies in many patients with severe asthma, the connection wasn’t likely by chance. Caused by a buildup of calcium in the muscles lining the airways, the airways tighten and breathe more difficult.

High Blood Pressure

High blood pressure and hypertension are a heavily-studied result of magnesium deficiency. A Harvard study demonstrated, the subjects with the highest magnesium levels had the healthiest blood pressure.

Always Stressed

Stress is detrimental to our physical and mental wellbeing. It drains us of many vital things, including magnesium. The greater your stress, the more magnesium your body loses, and the lower your magnesium levels are, the more stressed your body becomes. It’s a terrible cycle.

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Trouble Sleeping

Magnesium has a powerful natural ability to help the body settle down and switch off. This is by regulating chemicals in the brain,’ nature’s tranquilizer.’ If you’re having trouble sleeping, try soaking in the Muscle Conditioner Soak by Prāz Naturals. Its high magnesium levels soak in your pores to deliver added levels of magnesium. Preparing you for a restful night of sleep.


Osteoporosis, a medical condition in which the bones are weakened and susceptible to fracture, is intensified by a lack of magnesium. This is due to the strong correlation between bone density and magnesium levels. Magnesium has the ability to stimulate calcitonin which draws calcium out of muscles and into the bones.

Pregnancy and PMS Problems

Magnesium plays a huge role in balancing our hormone levels. The lack of magnesium can make PMS and pregnancy more uncomfortable than necessary. I don’t know about you, but that reasons enough for me to up my intake!


Let’s take it back to freshman year biology for a second – Does ATP (or adenosine triphosphate) ring a bell? ATP is the primary energy source of our cells, and to function efficiently, it must bind to a magnesium ion. Without magnesium, we lack energy on a cellular level, which translates to fatigue and lack of drive

Skin Health

We already talked about how magnesium lowers cortisol (the stress hormone), it’s no surprise that this leads to a reduction in blemishes and breakouts. Magnesium supplementation or soaking in magnesium has proven to help with skin irritations and allergies.

Headaches and Migraines

There’s no arguing that headaches and migraines are the worst, and sadly, half of the people in the US report having one or more headaches each month. Researchers have estimated that about half of those who suffer from chronic headaches and migraines are magnesium deficient. Magnesium soothes blood vessels in the brain and lessens the incidence of headaches and migraines.

Poor Memory

If you can’t remember where you left your keys or what you had for dinner last night, a lack of magnesium might be to blame! MIT conducted a study that demonstrated the necessity of magnesium for regulating the brain receptors responsible for memory. Discoveries show magnesium helps maintain memory function in middle age and above.

Premature Aging

Early aging and age-related diseases in humans are instigated by the death of fibroblasts and endothelial cells. Being deficient in magnesium accelerates this process and causes signs of aging to occur more quickly.

Interactions with Medications

Several types of medications have the potential to interact with magnesium supplements or affect magnesium status. A few examples are provided below. People taking these and other medications on a regular basis should discuss their magnesium intakes with their healthcare providers.


Magnesium-rich supplements or medications can decrease the absorption of oral bisphosphonates, such as alendronate, used to treat osteoporosis [rx]. Use of magnesium-rich supplements or medications and oral bisphosphonates should be separated by at least 2 hours [rx].


Magnesium can form insoluble complexes with tetracyclines, such as demeclocycline (Declomycin®) and doxycycline (Vibramycin®), as well as quinolone antibiotics, such as ciprofloxacin). These antibiotics should be taken at least 2 hours before or 4–6 hours after a magnesium-containing supplement [rx,rx].


Chronic treatment with loop diuretics, such as furosemide (Lasix®) and bumetanide (Bumex®), and thiazide diuretics, such as hydrochlorothiazide (Aquazide H®) and ethacrynic acid (Edecrin®), can increase the loss of magnesium in urine and lead to magnesium depletion [rx]. In contrast, potassium-sparing diuretics, such as amiloride) and spironolactone, reduce magnesium excretion [rx].

Proton pump inhibitors

Prescription proton pump inhibitor (PPI) drugs, such as esomeprazole magnesium (Nexium®) and lansoprazole (Prevacid®), when taken for prolonged periods (typically more than a year) can cause hypomagnesemia [rx]. In cases that FDA reviewed, magnesium supplements often raised the low serum magnesium levels caused by PPIs. However, in 25% of the cases, supplements did not raise magnesium levels and the patients had to discontinue the PPI. FDA advises healthcare professionals to consider measuring patients’ serum magnesium levels prior to initiating long-term PPI treatment and to check magnesium levels in these patients periodically [rx].

Magnesium and Healthful Diets

The federal government’s 2020–2025 Dietary Guidelines for Americans notes that “Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods. … In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients (e.g., during specific life stages such as pregnancy).”

For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americansexternal link disclaimer and the U.S. Department of Agriculture’s MyPlate.external link disclaimer

The Dietary Guidelines for Americans describes a healthy dietary pattern as one that:

  • Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils. Whole grains and dark-green, leafy vegetables are good sources of magnesium. Low-fat milk and yogurt contain magnesium as well. Some ready-to-eat breakfast cereals are fortified with magnesium.
  • Includes a variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products. Dried beans and legumes (such as soybeans, baked beans, lentils, and peanuts) and nuts (such as almonds and cashews) provide magnesium.
  • Limits foods and beverages higher in added sugars, saturated fat, and sodium. Limits alcoholic beverages.
  • Stays within your daily calorie needs.

How to Add Magnesium into Your Diet

  • As you can see, there are many health benefits of magnesium in your daily diet.
  • Adding that recommended daily intake of magnesium doesn’t have to be a complicated process. The following foods are easy to find at your local grocery store and are rich in magnesium. It is recommended that men get at least 400 mg of magnesium in their diet per day and women should have at least 300.


Magnesium Deficiency

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