The RDA (Recommended Dietary Allowance) is the amount of an essential nutrient that will meet the daily requirement for almost all (97.5%) HEALTHY individuals in a given gender and age-range group.
The magnesium and calcium RDA for in this age range () is:
According to the USDA’s 2001-2 survey, there’s a % chance you are getting less than your daily magnesium requirement from the foods you eat.
Press "Continue" to take a short questionaire that will estimate your risk of magnesium deficiency.
I drink milk with enriched vitamin D?
I take vitamin D suplements?
I spend an hour or more in the sunlight?
I drink bottled deionized water?
I drink sodas with phosphoric acid?
I eat candy?
I eat pastries, cakes, pies or desserts?
I have sugar in my coffee?
I eat white bread (including bagels, croissante, muffins, french bread, croutons, crackers, etc.)?
I eat pasta, spagehetti or noodles (including Chinese noodles)?
My diet is high in saturated fat?
I take a calcium supplement with no added magnesium?
I use cocaine?
I feel stressed?
I drink alcohol?
I eat whole grain foods three times each day?
I eat 7 to 9 servings of fruits/vegetables?
I eat nuts or legumes?
I eat very dark chocolate?
I have high blood pressure (treated or not)?
I have high cholesterol (high LDL cholesterol and/or low HDL cholesterol)?
I have type 2 diabetes or high fasting glucose?
I take thiazide diuretics?
I use digitalis?
My family has a history of heart disease?
You have a low risk of a magnesium deficit.
Congratulations! You are doing a good job. Keep up the good life style; you should not be having any Mg deficit symptoms.
If you do, you may be in the process of building up your magnesium status after an illness, an extended time of poorer habits or a particularly stressful period. If none of these fit your situation, any symptoms you are experiencing on the magnesium deficit list are probably due to another cause, and you might want to consult with a health care specialist.
You have a mild risk of a magnesium deficit.
You are doing well in your Life Style. You can most probably move into safe magnesium status by including more foods high in magnesium in your daily life. Look over the Mg deficit symptoms to see if any apply to you before you decide whether to add Mg supplements to your daily routine for awhile. If you do, get tips by reading Treatment on this webpage.
You have a moderate risk of a magnesium deficit.
Your life style is generally healthy, but you could improve your magnesium intake to be really safe. Check out the foods high in magnesium to see which high magnesium foods you would enjoy adding to your daily life, and look over the Mg deficit symptoms.
If you have some of these symptoms, consider adding a magnesium supplement to your daily life for three months as you also add more high magnesium foods to your diet (see Treatment for more tips on assessing and correcting a borderline or deficit Mg status).
You have a high risk of a magnesium deficit.
You need to make some changes to protect your health from illness and to optimize your life. Go now to the Treatment page of this website to get a good start. You will probably need to add more high magnesium foods to your daily life as well as to supplement with magnesium, depending on how many Mg deficit symptoms you are experiencing.
You have a very high risk of a magnesium deficit.
Make an assessment of your Mg deficit symptoms right away, and if you have two or more, you should consider a daily magnesium supplement for at least three months at as high a level of magnesium that is comfortable for your digestive tract. During that same three months, add daily foods you like that are high in magnesium.
See the treatment section of this webpage for tips on correcting any magnesium deficit you may have. If you are treated by a physician, show him/her this webpage to work towards a healthy magnesium status for you.