[KimS]

I'm just going to post a quick overview and some good food sources here. Then I'll post a link over to the Vitamin forum where Mrs. D. has covered this quite well. I'm glad to know that there actually is a vitamin forum here.

http://www.hoptechno.com/book29l.htm

HOW TO PREPARE FOODS TO RETAIN MAGNESIUM
Magnesium is lost in cooking some foods even under the best conditions. To retain magnesium: .Cook foods in a minimal amount of water. .Cook for the shortest possible time.

http://dietary-supplements.info.nih....gnesium.asp#h3

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur [1,3-4]. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia) [1,19-20].

Signs of excess magnesium can be similar to magnesium deficiency and include changes in mental status, nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, extremely low blood pressure, and irregular heartbeat [5,57-60].

http://healthlink.mcw.edu/article/965927519.html

The Institute of Medicine of the National Academy of Sciences has established a tolerable upper intake level (UL) for supplementary magnesium for adolescents and adults at 350 mg daily. As intake increases above the UL, the risk of adverse effects increases.

• Almonds, dry roasted, 1 oz: 86 mg
• Cashews, dry roasted, 1 oz: 73 mg
• Spinach, cooked, 1/2 c: 24 mg
• Potato, baked with skin, medium sized: 55mg
• Banana, medium sized: 34 mg

Vitamin Forum: Magnesium Thread
http://neurotalk.psychcentral.com/showthread.php?t=1138