MAGNESIUM
The eighth most abundant
element in the earth’s crust
How it functions in
body metabolism
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Approximately 50% of total body
magnesium is found in bone. The other
half is found predominantly inside cells of
body tissues and organs. Only 1% of
magnesium is found in blood, but the
body works very hard to keep blood
levels of magnesium constant.
Magnesium helps regulate blood sugar
levels, promotes normal blood pressure,
and is known to be involve in energy
metabolism and protein synthesis.
Magnesium is excreted through the
kidneys.
Can it be synthesized by
the human body or must
it come from other
sources

Magnesium is a mineral, so
therefore just like calcium,
magnesium must be absorbed
through dietary intake.
Food Sources
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Green vegetables such as spinach
because the center of the
chlorophyll molecule(which gives
green vegetables their color)
Legumes(beans and peas)
Nuts and seeds
Unrefined grains
Tap water (varies according to the
water supply)
Daily Requirement
(RDA)
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ADULT MEN 19 to 30
31 yrs and older
ADULT WOMEN 19 to 30
31 yrs and older
400mg
420mg
310mg
320mg
Deficiency/Disease
Treatment
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Hypomagnesemia, resulting in low blood
calcium levels, muscle cramps,spasms
or seizures, nausea, weakness, irritability
and confusion
Chronic diseases such as heart disease,
high blood pressure, osteoporosis and
type 2 diabetes
Early signs of magnesium deficiency
include loss of appetite,
nausea,vomiting,fatigue,and weakness
Fun Facts
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“HARD” water contains more
magnesium than “Soft” water
Craving chocolate? Take some
magnesium to help take the
cravings away
CALCIUM
The most abundant mineral in
the human body.
How it functions in body
metabolism
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More than 99% of total body calcium is
stored in the bones and teeth where it
functions to support their structure. The
remaining 1% is found throughout the
body in blood, muscle, and the fluid
between cells.
Calcium is also critical for the normal
transmission of nerve impulses. Calcium
flows into nerve cells and stimulates the
release of molecules called
neurotransmitters.
Calcium also plays the role in muscle
contraction, healthy blood pressure, the
initiation of blood clotting, and the
regulation of various hormones and
enzymes.
Can it be synthesized by
the human body or must
it come from other
sources

Your body needs calcium to
build and maintain strong bones
and teeth. You must absorb
calcium every day from your
dietary intake because your
body does not make calcium
Food Sources
Food
Fortified oatmeal, 1 packet
Calcium (mg)
350
Sardines, canned in oil, with edible bones, 3 oz.
324
Cheddar cheese, 1½ oz. shredded
306
Milk, nonfat, 1 cup
302
Milkshake, 1 cup
300
Yogurt, plain, low-fat, 1 cup
300
Soybeans, cooked, 1 cup
261
Tofu, firm, with calcium, ½ cup
Orange juice, fortified with calcium, 6 oz.
204
200-260 (varies
Salmon, canned, with edible bones, 3 oz.
Baked beans, 1 cup
181
142
Daily Requirement
(RDA)
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Males and females 9 - 18 years
1,300 mg
Women and men 19 - 50 years
1,000 mg
Pregnant or nursing women
1,300 mg
Pregnant or nursing women 19 - 50
1,000 mg
Men and women over 50
1,200mg
DEFICIENCY/DISEASES
TREATMENT
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OSTEOPOROSIS
BONE FRACTURES
CONVULSION
MUSCLE SPASMS
HEART FAILURE
BLEEDER’S DISEASE
Fun Facts
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There is a widespread concern that
Americans are not meeting the
recommended intake for calcium.
According to the Continuing Survey of
Food Intakes of Individuals (CSFII 199496), the following percentage of
Americans are not meeting their
recommended intake for calcium:
44% boys and 58% girls ages 6-11
64% boys and 87% girls ages 12-19
55% men and 78% of women ages 20+